SparkPeople Exercise Secretshttp://www.sparkpeople.com/secrets-category.asp?category=exercise
Learn some of the secrets of success for Exercise from SparkPeople members.SparkPeople Exercise Secretshttp://www.sparkpeople.com/assets/nav/nav_logo_v3.gifhttp://www.sparkpeople.com/secrets-category.asp?category=exercise
Don't Wait to Workouthttp://www.sparkpeople.com/secrets.asp?tip=49691_dont_wait_to_workout
Let me start this post off by saying...I'm NOT a morning person. I work nights 3 days a week and I hate waking up any earlier than I have to on my days off but...I have found that the longer I wait in the morning to work out the more difficult it is to get it done. As soon as I wake up in the morning I make myself workout and get it out of the way for the day. I only make myself commit to 10 minutes in the morning to get my day started and check that off of my list. If later in the day I fee...Wed, 7 Dec 2016 11:44:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49666_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br><br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block....Tue, 6 Dec 2016 09:27:00 ESTCan Probiotics Help Athletic Performance?http://www.sparkpeople.com/secrets.asp?tip=49639_can_probiotics_help_athletic_performance
Can Probiotics Help Athletic Performance?<br><br><br>Although much of your athletic performance originates in your muscles, other bodily systems also contribute. Interestingly, your gut may have a larger contribution to your overall performance than you may have thought.<br><br>Your gut microbiome plays a role in your immune health, inflammatory response, development of specific diseases and on your mental and emotional health. The health of your gut may also play a role in the development of...Sun, 4 Dec 2016 12:10:00 ESTDiscover the Benefits of LISS...http://www.sparkpeople.com/secrets.asp?tip=49633_discover_the_benefits_of_liss
Discover the Benefits of LISS for Weight Loss<br>Do Slow & Steady Workouts Win the Race?<br><br> By Melissa Rudy, Staff Writer<br> <img src="http://photosaws.sparkpeople.com/guid/8735f1aa-e93f-4ab0-956a-b9c27736b0ea.png"><br>When it comes to getting fit and healthy, there's no magic pill or secret shortcut for reaching your goals. Whether you'd like to drop a few pounds, build more muscle or achieve a more dramatic, life-changing weight loss, the recipe for success is proper nutrition and ef...Sun, 4 Dec 2016 09:06:00 ESTWalking in Duarte, CAhttp://www.sparkpeople.com/secrets.asp?tip=49590_walking_in_duarte_ca
There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only streets to cross, there are almost never any cars, so I can really use the walk as a kind of meditative thing and burn some calories, etc. at the same time! :-)<br><br>There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only...Thu, 1 Dec 2016 08:57:00 ESTWalking in Duarte, CAhttp://www.sparkpeople.com/secrets.asp?tip=49589_walking_in_duarte_ca
There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only streets to cross, there are almost never any cars, so I can really use the walk as a kind of meditative thing and burn some calories, etc. at the same time! :-)<br><br>There's a good walking course that starts at one end at Buena Vista, and the other end at Royal Oaks park in Duarte, CA. Right up against the foothills and the only...Thu, 1 Dec 2016 08:57:00 ESTHate Exercise? Maybe It's in Your Geneshttp://www.sparkpeople.com/secrets.asp?tip=49564_hate_exercise_maybe_its_in_your_genes
Hate Exercise? Maybe It's in Your Genes<br><br><br>There are a multitude of reasons to exercise. Just 15 minutes each day can lengthen your life by three years.1 Exercise helps reduce blood pressure, maintain your weight, stabilize your blood sugar and helps fight depression.<br><br>The list of benefits to exercise in your life continues to grow each year as researchers make more discoveries about how the human body works, and the integral part exercise plays in your overall health and wellne...Tue, 29 Nov 2016 13:20:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49557_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Tue, 29 Nov 2016 08:32:00 ESTHiking and Menstruationhttp://www.sparkpeople.com/secrets.asp?tip=49550_hiking_and_menstruation
Menstruation can be a pain (literally! Those cramps can be killer!) But it shouldn't be a reason to stop exercising for a week. In fact, if you are able to, your period should be an incentive to exercise! Exercising can help reduce menstrual pain by increasing blood flow and easing cramps. The stress-reducing effects of exercise can also help with pain.<br><br>An excellent form of exercise is hiking. This can really help those cramps, work your entire body, and just help you feel good!<br><br...Mon, 28 Nov 2016 18:43:00 ESTHow to Exercise With Bad Knees to Lose Weighthttp://www.sparkpeople.com/secrets.asp?tip=49529_how_to_exercise_with_bad_knees_to_lose_weight
To lose weight, eat a well-balanced diet, consuming fewer calories than you expend, and follow an exercise program. Aim for two or three days a week of strength training and a minimum of 30 minutes a day of cardiovascular exercise at least five days a week. While losing weight will reduce the stress you place on your knees, doing too much too fast may aggravate existing conditions. Over the long term, exercise reduces keen pain due to osteoarthritis. Before starting a weight-loss program, con...Sun, 27 Nov 2016 20:39:00 ESTweight routine tipshttp://www.sparkpeople.com/secrets.asp?tip=49499_weight_routine_tips
Weight training increases muscle mass and strength. Routine lifting helps wards off depression, reduces body fat, lowers blood pressure, increases bone strength, regulates blood sugar levels, and may even improve cholesterol levels.<br><br>Some key factors to think about before starting.<br><br>Selection: Whether you’re interested in strengthening your core, increasing leg muscle, or enhancing sport performance, your workout plan should reflect your personal goals by choosing exercises that t...Fri, 25 Nov 2016 14:53:00 ESTTips to being Fithttp://www.sparkpeople.com/secrets.asp?tip=49485_tips_to_being_fit
Its important to weight train. It is fine to do the “latest” trend workouts as long as they are joint friendly and form guided by the instructor, but it is also important to train with weights for bone density, weight training promotes fat free body mass, making it even more important to add to your routine because muscle mass decreases with age, Weight training also increases the strength of connective tissue, tendons and muscle as well as improving your overall quality of life! So please w...Thu, 24 Nov 2016 15:48:00 ESTPower of the playlisthttp://www.sparkpeople.com/secrets.asp?tip=49480_power_of_the_playlist
I need music to workout. I don't like the sound of the weights clanking or the treadmill straining under me or the music played in the gym or on most videos. I get too distracted by TV and forget to count reps or misstep on the treadmill. <br><br>Not all of my workouts are the same length. So I have set up multiple playlists. Here is a sampling of the types and lengths:<br><br>21 minute mile for the treadmill<br>15 minute for a Kettlebell workout<br>7 minutes for a circuit routine (played o...Thu, 24 Nov 2016 10:33:00 ESTPower of the playlisthttp://www.sparkpeople.com/secrets.asp?tip=49479_power_of_the_playlist
I need music to workout. I don't like the sound of the weights clanking or the treadmill straining under me or the music played in the gym or on most videos. I get too distracted by TV and forget to count reps or misstep on the treadmill. <br><br>Not all of my workouts are the same length. So I have set up multiple playlists. Here is a sampling of the types and lengths:<br><br>21 minute mile for the treadmill<br>15 minute for a Kettlebell workout<br>7 minutes for a circuit routine (played o...Thu, 24 Nov 2016 10:33:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=49477_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Thu, 24 Nov 2016 09:06:00 ESTFitStar App for Fitnesshttp://www.sparkpeople.com/secrets.asp?tip=49467_fitstar_app_for_fitness
I have really done well with the app called FitStar. You can do several workouts for free, but I paid $39.99 a year for the premium. It customized workouts to you and integrates with Fitbit. I do the 10 minute daily dose, which was all I could do at first, but now I combine two or three a day. It's clear and straightforward directions on the cheap, compared to a personal trainer. You tell it whether the exercise you just did was too hard or too easy and how many reps you did and it adjusts yo...Wed, 23 Nov 2016 14:12:00 ESTHiking for Healthhttp://www.sparkpeople.com/secrets.asp?tip=49452_hiking_for_health
Hiking is absolutely my favorite fitness activity. It has so many benefits and so much flexibility.<br><br>Hiking is an intense full-body workout, especially when you are carrying a pack and using hiking poles. The climb gives your leg muscles a thorough workout, while the weight of the pack strengthens the back, shoulders, and core. Hiking poles can help to give your arms some exercise. Since hiking builds strength, it also helps build bone density earlier in life, and prevent or slow bone d...Tue, 22 Nov 2016 16:49:00 ESTExercise and Talk Help Ease Chronic Fatigue Syndromehttp://www.sparkpeople.com/secrets.asp?tip=49445_exercise_and_talk_help_ease_chronic_fatigue_syndrome
Exercise and Talk Help Ease Chronic Fatigue Syndrome<br><br><br>Patients with chronic fatigue syndrome who participated in programs aimed at helping them overcome their symptoms — a combination of exercise and counseling — improved more than those whose treatment was intended to help them adapt to the limitations of the disease, a large randomized trial found.<br><br>Mean fatigue scores among patients treated with graded exercise therapy — a tailored program that gradually increases exercise ...Tue, 22 Nov 2016 09:59:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49444_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Tue, 22 Nov 2016 09:13:00 ESTHow Can I Keep My Exercise Routine In the Winter?http://www.sparkpeople.com/secrets.asp?tip=49407_how_can_i_keep_my_exercise_routine_in_the_winter
As the days draw in and temperatures drop, you may be tempted to hang up your exercise gear and hibernate.<br><br>Don't! Stay active throughout autumn and winter to beat those seasonal blues and feel on top of the world.<br><br>If you're short on ideas for getting active, try our popular Couch to 5K running plan and Strength and Flex exercise plan, which are ideal for beginners. <br><br>If you're looking for something less energetic, these strength, balance, flexibility and sitting exercises ...Sat, 19 Nov 2016 20:21:00 ESTJoin a gym that is community minded.http://www.sparkpeople.com/secrets.asp?tip=49378_join_a_gym_that_is_community_minded
About 2 months ago I joined a gym that is very community minded. <br><br>They offer classes in yoga and core at no extra charge. These classes are multi level classes and while that may seem intimidating, it's actually very inspiring. <br><br>The teachers teach every move with adaptations for the beginner, the intermediate, and the advanced. I'm a beginner and the advanced students don't act superior, they encourage and recognize my advances. At the same time, I get to be inspired by their ab...Thu, 17 Nov 2016 22:20:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49329_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Tue, 15 Nov 2016 09:40:00 ESTFinding Fitness: 10 Ways to Fit In Exercisehttp://www.sparkpeople.com/secrets.asp?tip=49320_finding_fitness_10_ways_to_fit_in_exercise
Finding Fitness: 10 Ways to Fit In Exercise<br><br>The "E" word can make you cringe, but exercise is really necessary. Besides, it can be fun: Learn how to squeeze fitness into your busy day.<br><br><br><br>The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.<br><br>While most people know they should exercise, you may not k...Mon, 14 Nov 2016 10:39:00 ESTInefficiency is the key to 10,000 stepshttp://www.sparkpeople.com/secrets.asp?tip=49315_inefficiency_is_the_key_to_10000_steps
Stop carrying a bunch of bags in from the car after shopping......make 1 trip per bag. <br> Instead of making a pile at the bottom of the stairs to catch up on later, take it right then and make a series of little trips. <br> Parking at the end of the lot is good, but what about parking two buildings over, in THEIR parking lot? <br> Getting your steps in duri...Mon, 14 Nov 2016 06:48:00 ESTAdding movement every dayhttp://www.sparkpeople.com/secrets.asp?tip=49269_adding_movement_every_day
I add movement every day by deliberately taking a parking lot at the far end of the supermarket lot, by walking or doing small tasks while I'm on the phone, by doing countertop pushups while I'm waiting for my morning coffee, or by taking an extra lap around the store when I'm shopping.<br><br>I find that it is possible to put a little extra movement in almost everything I do. If I'm reading, I'm probably on the treadmill. If I do read in a chair, I read and pace for a few minutes out of ev...Fri, 11 Nov 2016 08:20:00 ESTwhile they sleephttp://www.sparkpeople.com/secrets.asp?tip=49266_while_they_sleep
Raising three kids makes it hard to get my exercise in during the day. So I like to get most of my walking in at night while they sleep. I put on a show like then a pace in front of the tv watching it. It can be amazing how many steps I can get during an hour program. I still get to spend all day playing with and taking care of my children, but then I get mommy time at the end of the day. For me it is way more relaxing than just sitting around watching tv, Usually when I walk my mind is going...Thu, 10 Nov 2016 21:52:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=49255_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
<br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t...Thu, 10 Nov 2016 07:54:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49229_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
<br>Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the b...Tue, 8 Nov 2016 09:43:00 ESTGet a Buddy That Shares Similar Goals to exercise withhttp://www.sparkpeople.com/secrets.asp?tip=49224_get_a_buddy_that_shares_similar_goals_to_exercise_with
I have a very close friend who had a gym membership for 2 years but was not really going to the gym much lately. Over several conversations able our future goals I mentioned how I wanted to find a Zumba Class I heard it was a lot of fun and great exercise. She told me she had belonged to a gym not far from me. I looked into it and found it was more beneficial for me to join the gym because the classes are all included in my membership and it so happened Zumba was one of them. I joined a few d...Mon, 7 Nov 2016 21:50:00 ESTMake any activity into a workout.http://www.sparkpeople.com/secrets.asp?tip=49202_make_any_activity_into_a_workout
You can make any activity into exercise. Walking upstairs, going down to the basement, standing in the kitchen while you cook; etc. Picking up things, reaching or pulling. Make a habit of doing a little extra. You just have to get moving; walk in place while you cook, run up and down the stairs, move your arms back and forth when you walk from the living room to the dining room. There are no excuses. Just put your mind to it.<br><br>I walked for 25 minutes last night from the dining room to...Sun, 6 Nov 2016 21:58:00 ESTA job that requires a lot of walking every day.http://www.sparkpeople.com/secrets.asp?tip=49178_a_job_that_requires_a_lot_of_walking_every_day
I find it very difficult to get my exercise in, for a multitude of reasons. I'm not a great morning person so I find it hard to get moving early to get anything done before work, and my job can be tiring so by the evening i'm generally too tired and make further excuses for not exercising then as well.<br><br>The last two jobs I've had however, helped me out a lot in that department. In the first case I lived on site for the summer, and the walk from my room to the cafeteria was about 5 min...Sat, 5 Nov 2016 08:18:00 ESTGet up every hour and walk for 5 minuteshttp://www.sparkpeople.com/secrets.asp?tip=49164_get_up_every_hour_and_walk_for_5_minutes
I am learning that you don't have to do a full aerobic activity for a long period of time. That if I do several burst activities it seems to help me lose and work it into my schedule. <br><br> Before I learned this I tried to walk 60 minutes whenever I could. The fact was I could only do this on the weekend or one during the week. Now I have learned, If I cannot do my daily walk I stand up and walk for 5 minutes every hour. It adds up to the 60 minutes or 10,000 steps. Or I do 3 15 minut...Fri, 4 Nov 2016 09:43:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=49144_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
<br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t...Thu, 3 Nov 2016 09:00:00 ESTTraining as I age, what's really KEYhttp://www.sparkpeople.com/secrets.asp?tip=49121_training_as_i_age_whats_really_key
I am soon to be 57. I have found that while getting out there and moving will always be important for heart healthy maintenance, strength training is now KEY to maintain or gain grace and balance. Things like getting up off a chair, or out of a vehicle to stairs,or handling uneven walking areas are not as hard when a person employs strength training into their routine a couple times a week. And it doesn't always have to be strength but things like Tai Chi or Yoga helps with balance and stren...Tue, 1 Nov 2016 15:33:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49115_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Tue, 1 Nov 2016 09:17:00 ESThow to make your waist smallerhttp://www.sparkpeople.com/secrets.asp?tip=49106_how_to_make_your_waist_smaller
Doing Crunches Is Actually Making Your Waist Larger! Here’s What To Do Instead.<br><br><br>If you’re looking to shrink and tone your belly, there’s a better way to do it than trying to do crunches. In fact, research has shown that doing abdominal exercises alone—even when performed five days a week for six weeks—has no effect at all on subcutaneous fat stores and abdominal circumference.<br><br><br><br>In an op-ed piece for Forbes Magazine, Jennifer Cohen, leading fitness authority, in her ar...Mon, 31 Oct 2016 21:02:00 ESTWii Fit and Mehttp://www.sparkpeople.com/secrets.asp?tip=49103_wii_fit_and_me
Exercising at home can be a challenge. There are so many other things to do and so many distractions. It can also get boring doing the same routine or DVD day after day.Then again, if you're like me and not a great fan of working out, it doesn't take much to find a reason not to do it.<br><br>About a year ago, I decided to buy a Wii Fit. I had been thinking about it for a couple of years and decided that it was finally the right time.It's still hard for me to believe that it made exercising f...Mon, 31 Oct 2016 12:30:00 ESTPick out my gym clothes the night before I go to the Gymhttp://www.sparkpeople.com/secrets.asp?tip=49092_pick_out_my_gym_clothes_the_night_before_i_go_to_the_gym
In the morning, for me every moment counts.<br><br>If I go and dally trying to choose between 3 colors -- it can become 20 minutes plus which throws off my breakfast schedule and then I am late to the gym which can throw off the rest of the day.<br><br>Of course, I allow driving time but I set up appointments etc. All of that is the motivation to get going. <br><br>Not only do I have to get to bed earlier.<br><br>The night before gym day, I make sure I pick out my clothes including socks to...Sun, 30 Oct 2016 19:26:00 ESTBike Riding Goalshttp://www.sparkpeople.com/secrets.asp?tip=49089_bike_riding_goals
At the beginning of the year, I set a goal of riding 2500 miles on my bicycle for 2016 which was about 700 miles more than last year. I set interim goals such as 1000 miles by Memorial Day, 1500 miles by the 4th of July and 2000 miles by Labor Day. I reached all of these interim goals. Then I attained my main goal of 2500 miles <em>332</em> by mid-September. After reaching my goal of 2500 miles, I set another goal of 3000 miles by the end of the year. (I didn't include any miles on a sta...Sun, 30 Oct 2016 18:18:00 ESTIf you work in office-land...http://www.sparkpeople.com/secrets.asp?tip=49029_if_you_work_in_officeland
I am at work 8hrs every day. I work in an office cubicle, alone. Then I go home and do college work in my office at home. So I spend the biggest part of my day in front of the computer now. So here's my challenge to myself...and you!<br><br>Every hour, take five minutes to get out of your chair and do something. Here's my routine:<br><br>Desk Pushups x10<br>Desk Tricep Dips x10<br>Sit-To-Stand Chair Squats x10<br><br>These are just a few things that I am doing right now. But I'll find more ex...Wed, 26 Oct 2016 08:49:00 ESTHow 'Exercise Hormone' Helps Improve Your Weight and Healthhttp://www.sparkpeople.com/secrets.asp?tip=49018_how_exercise_hormone_helps_improve_your_weight_and_health
How 'Exercise Hormone' Helps Improve Your Weight and Health<br><br><br>While diet has the greatest impact on your weight, exercise is an important part of the total equation. It’s the ultimate levering agent for optimal health too. Exercise influences your biology in so many ways, it’s virtually impossible to pin down its benefits to one particular thing.<br><br>That said, recent research suggests a fat-burning hormone, released during exercise, plays a role.1,2,3,4 This hormone, irisin (aka,...Tue, 25 Oct 2016 10:59:00 ESTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=49017_ry_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Tue, 25 Oct 2016 09:00:00 ESTSquats during tooth brushinghttp://www.sparkpeople.com/secrets.asp?tip=49015_squats_during_tooth_brushing
We all, hopefully, brush and floss our teeth, twice daily, thoroughly. I love multi-tasking, so I keep myself more active at the same time. I only wish I'd done this years ago; like many good habits, we adopt them long after we should, but better late than never. I used to walk around the bathroom, but too much exertion made the whole thing too messy lol. Also, arm swinging becomes tricky in a small space, and pretty impossible while flossing, so walking was out.<br>While I brush and floss m...Tue, 25 Oct 2016 05:30:00 EST10 minutes of exercise, 6 days a weekhttp://www.sparkpeople.com/secrets.asp?tip=49001_10_minutes_of_exercise_6_days_a_week
I don't know about you, but I get overwhelmed when I think I have to somehow fit 30 minutes of exercise in my day. I've never been a high energy person and don't do well if I don't get my sleep. Working full time and caring for my child, the first thing that usually goes by the wayside is my own time, and thinking I have to find 30 minutes per day makes me anxious instead of motivating me. Anxiety, in turn, makes me want to overeat, which is never a good way to deal with problems.<br><br>Smal...Mon, 24 Oct 2016 05:24:00 ESTSwitch It Up Oftenhttp://www.sparkpeople.com/secrets.asp?tip=48996_switch_it_up_often
Well, let me begin by saying that I wish somebody, anybody would've told me anything about diet and fitness before I found SparkPeople.com but what's the most important lesson I've learned through my own personal experience and through trial and error is that you gotta switch it up, it's that simple . Yes you literally must switch up your routine on a regular basis like every other week and it's many reasons why but some of the key points is #1 Your body adapts to what you're doing so your re...Sun, 23 Oct 2016 20:35:00 ESTWHEN you dress for exercise makes a difference!http://www.sparkpeople.com/secrets.asp?tip=48993_dressing_for_exercise_before_leaving_work
I hate to work out in the morning. I'm a sleeper. So for a very long time I would promise to go to the gym after work or into my basement where I have a treadmill and exercise bike. Well that never worked. I was always too tired at the end of the work day or so I thought.<br><br>I started taking my gym clothes to work with me and every day changed into them BEFORE leaving work! What an impact that one small change made! It only takes a few minutes and I'm already dressed when I drive by...Sun, 23 Oct 2016 19:29:00 ESTgreat leg workouthttp://www.sparkpeople.com/secrets.asp?tip=48990_great_leg_workout
The legs are what feed the beast by the house<br><br>In the wild if you are a predator or the pray your legs will feed you or save you. Take the legs away from the wolf and he will starve to death. Take the legs off the rabbit and the wolf will have a easy kill. Us as humans are the same way when it comes to the gym without strong legs you can't feed your beast. We are built from the ground up and a bodybuilder with out well developed legs is just a body. A power lifter with out strong legs w...Sun, 23 Oct 2016 14:33:00 ESTMoving Your Body !http://www.sparkpeople.com/secrets.asp?tip=48960_moving_your_body_
Guys and gals, let me say this " exercise is vital " for weight loss, there is no way to get around it at all. Without regular exercise, you can lose what you already have or what you've been working towards. I know you've heard the saying before that " if you don't move it , you'll lose it ", well that's a true statement. I'm living proof that exercise is so good for the body. When I began my journey, I was so obese, heavy and had an issue with my knee so let me confess that the more I exerc...Fri, 21 Oct 2016 10:48:00 EST50 Easy Ways to Burn 100 Calorieshttp://www.sparkpeople.com/secrets.asp?tip=48922_50_easy_ways_to_burn_100_calories
50 Easy Ways to Burn 100 Calories<br>Torch Your Way to the Top with These Activities<br><br> By Erin Whitehead, Health and Fitness Writer<br> <img src="http://photosaws.sparkpeople.com/guid/08a01dbe-c459-4f97-8324-b9dc764e39a9.png"><br>Everything you do burns calories—breathing, sleeping, standing, and all of the active pursuits you enjoy. But what does it take to burn just 100 calories? You may be surprised by how little—or how much—activity you have to do to achieve that goal! To put it al...Wed, 19 Oct 2016 08:51:00 ESTExercise is Goodhttp://www.sparkpeople.com/secrets.asp?tip=48915_exercise_is_good
Exercise is good. It was not the easiest thing to start but once you start you can get moving. I started with my exercise bike, I named it Stanley. Stanley and I could go anywhere. I would ride off listening to music. I have to be honest when I started, I thought I would die after 5 minutes. I slowly worked my way up. ONE song then three then more. I just kept going till I was soon doing 30 minutes a day. Then I added walking and I started at 5000 steps and it was a challenge to get in that m...Tue, 18 Oct 2016 20:30:00 ESTCouch 2 5khttp://www.sparkpeople.com/secrets.asp?tip=48882_couch_2_5k
Couch to 5k is a plan designed to get people off their feet and running in as little as 9 weeks. <br><br>I've always wanted to run but felt I was too fat, too unfit to do it. Running seemed to be one of those things that other people did, fit and healthy people.<br><br>I walked a lot and then one day came across a post on Sparkpeople about the C25K plan and thought I would give it a go. It looked simple enough, you start off with running for just 1 minute...I could manage that right? Well...Mon, 17 Oct 2016 05:34:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=48839_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
<br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t...Fri, 14 Oct 2016 08:55:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48808_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Wed, 12 Oct 2016 08:54:00 ESTSmall Bits of Fitness Add Uphttp://www.sparkpeople.com/secrets.asp?tip=48793_small_bits_of_fitness_add_up
Small Bits of Fitness Add Up<br>Exercise Comes in All Shapes and Sizes<br><br> By Liz Noelcke, SparkPeople Contributor<br> <img src="http://photosaws.sparkpeople.com/guid/66be8732-1508-45c4-9a9f-c83188cece39.jpg"><br>"Where did the day go?"<br><br>Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fi...Tue, 11 Oct 2016 08:57:00 ESTCan Pickle Juice Prevent Muscle Cramps?http://www.sparkpeople.com/secrets.asp?tip=48778_can_pickle_juice_prevent_muscle_cramps
Can Pickle Juice Prevent Muscle Cramps?<br><br><br>Pregnant women aren’t the only ones with an occasional hankering for pickles. The sharp, salty and briny deliciousness of these crunchy cucumbers is a favorite worldwide.<br><br>Notably, the word “pickle” comes from the northern German word “pókel” or Dutch “pekel,” both meaning “salt” or “brine.” Actually, these are two of the most important elements of the pickling process.<br><br>If there’s any doubt as to the age of this plant-based food,...Mon, 10 Oct 2016 11:52:00 ESTWork out in the morning to avoid excuses laterhttp://www.sparkpeople.com/secrets.asp?tip=48694_work_out_in_the_morning_to_avoid_excuses_later
When I first started working out, I scheduled my workouts for night time. Waking in the morning used to be such a struggle for me-hitting snooze multiple times or scheduling several alarms at various increments. So I'd do them at night, most of the time if I got them in at all. I started to feel guilty about taking time from my family to spend on myself. So I tried something new-I started to get myself up 30-60 minutes earlier in the morning to get my workout done for the day. It was really h...Wed, 5 Oct 2016 08:50:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48690_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Wed, 5 Oct 2016 07:02:00 ESTHow to exercise consistentlyhttp://www.sparkpeople.com/secrets.asp?tip=48681_how_to_exercise_consistently
Read an article that says, "We're more likely to continue exercising if we start slowly and sustainably. And if we make sure that our memory of exercise is positive."<br><br>I want to exercise consistently but on review, I exercise inconsistently and I never look forward to exercising. I have asthma and exercise enduced asthma. If I push myself, exercise leaves me short of breath. It is really uncomfortable to be short of breath. When that happens I have to take medicines that make me feel sh...Tue, 4 Oct 2016 18:10:00 ESTGetting In Extra Steps At Workhttp://www.sparkpeople.com/secrets.asp?tip=48670_getting_in_extra_steps_at_work
I will get up from my desk to ask someone a question. I try not to email someone in my department for non-important questions. If I have to ask someone in another department, I will see if I have enough time to go and ask that person what I need to. I usually keep my time at 5 minutes so that I am not away from my desk for too long.<br><br>I also get my coffee and water seperately in the morning. That way I'm getting in the extra steps but getting myself ready for the morning. I also ...Tue, 4 Oct 2016 07:07:00 ESTBeing consistent and get a friend to workout withhttp://www.sparkpeople.com/secrets.asp?tip=48658_being_consistent_and_get_a_friend_to_workout_with
The key to exercise is being consistent. Whether it is 2 or 3 or 4 or even 7 days a week. Making a plan and sticking to it will serve you well. If you decide to go at a certain time each day go at that time. IF you don't it gets easier and easier to put off your plan. I won't lie Im not sure the exercise ever gets any easier but you will get better at it and you will get stronger. Will you ever enjoy it or like it? Im not sure. I see folks at the gym who love the whole process. I don't...Mon, 3 Oct 2016 10:15:00 ESTFitting in Extra Daily Workoutshttp://www.sparkpeople.com/secrets.asp?tip=48655_fitting_in_extra_daily_workouts
I watch Jessica Smith TV Walk and Talk Videos whenever I have a spare 15 minutes. They are such good advice and just the right length for me to just fit in some extra during the day. <br><br> <em>406</em> <em>406</em> <br> <br>She has two in the series so far one on Motivation and one on Gratitude. I really enjoy both. Not only are they great for extra steps but they are also encouraging and helpful. <br><br> <em>311</em> ...Mon, 3 Oct 2016 05:20:00 ESTKeep Moving while on Vacationhttp://www.sparkpeople.com/secrets.asp?tip=48610_keep_moving_while_on_vacation
It don't matter one bit while you on Vacation for fun or on business you can make the most of any trip you take and still have fun.. Stop fussing over why I am on Vacation.... Nope your health and Vacation is still not a way to loose time from your weight loss.. and stay away from Krispy Kream when the red light is on.. Any Southern will know what that means.. Keep up ya'll...So you think that your tired and stressed out and you need this.. Come on now.. Spark People will get you when you get...Fri, 30 Sep 2016 14:55:00 ESTClimbing the Stairshttp://www.sparkpeople.com/secrets.asp?tip=48603_climbing_the_stairs
I make it a point to take the dirty clothes downstairs every day. When I come up, I take two steps at a time......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>......................................<BR>.............Fri, 30 Sep 2016 09:05:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=48601_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Fri, 30 Sep 2016 07:15:00 ESTYou have to start somewhere with exercisehttp://www.sparkpeople.com/secrets.asp?tip=48596_you_have_to_start_somewhere_with_exercise
At 350 lbs with chronic pain due to fibromyalgia and arthritis, exercise was very difficult to even think about. What can I do that won't make me be in so much pain that I can't move? I physically am not able to do some exercises just from sheer body mass.<br><br>I started small - stretching meant specifically for people with fibro and pain. light yoga and videos from youtube help fight the tightness and pain <em>401</em> <br><br>I added some walking - at home and inside with a few outdoor...Thu, 29 Sep 2016 21:35:00 ESTKeep hydrating and do it one day at a timehttp://www.sparkpeople.com/secrets.asp?tip=48592_keep_hydrating_and_do_it_one_day_at_a_time
Exercise will never be my favorite thing but I just finished 30 days of walking and I think a secret was to have a buddy. On the days that I was walking in a group or had the exercise planned and organized it was much easier than on the days when I went my self. I tended to procrastinate on those days and pushed it back later and later. So planning your activity and finding a workout partner are key to keeping it consistent. If I scheduled the event I was also much more likely to follow th...Thu, 29 Sep 2016 14:31:00 ESTDaily Walking Routinehttp://www.sparkpeople.com/secrets.asp?tip=48586_walking_immediately_after_work
It may be extreme but I started a daily 90 min walking routine after work. My knees and ankles give me problems so walking is a gentle way I can exercise. My goal is to walk every day and in order to accomplish my goal it is the first thing I try to do when I get home from work, otherwise it won't happen. I walk 4 miles around my block which takes me 90 min. It is amazing how the fat is melting inches off my problem areas. While I may not be loosing on the scale, I definitely am reshaping my ...Thu, 29 Sep 2016 08:27:00 ESTPlanking for Beginnershttp://www.sparkpeople.com/secrets.asp?tip=48570_planking_for_beginners
Planking for Beginners<br><br>Exercise is one of the core pillars of optimal health. It is an essential tool in your arsenal of lifestyle choices if you want to reduce or eliminate medication, improve your strength and flexibility or enjoy your everyday life with more energy and vitality.<br><br>It is relatively impossible to achieve optimal health without exercise. Your body was designed for movement and it's never too late to get started. No matter how old you are or how out of shape you th...Wed, 28 Sep 2016 13:06:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48565_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Wed, 28 Sep 2016 06:48:00 ESTI Am One of the Many... Are you?http://www.sparkpeople.com/secrets.asp?tip=48554_i_am_one_of_the_many_are_you
In my life I really have had to deal with a lot of physical pain. Well besides, labor and delivery, toothaches (a lot) and my gallbladder pain (which was excavated) I am normally pain free. I mean, yeah I get a few normal aches and pains but those up top that I really remember and can almost feel them again are the ones that normally hunt my memory.<br><br>The title, I am one of many, are you? That is for upper shoulders and neck pain. I have been dealing with this, because of my weight and s...Tue, 27 Sep 2016 14:13:00 ESTFind your Pace while Exercisinghttp://www.sparkpeople.com/secrets.asp?tip=48548_find_your_pace_while_exercising
One of the things that I found that worked best for me with my workouts, was finding my own pace of doing things rather than force myself into how it is supposed to be done. <br><br>I find 30 mins of any workout extremely challenging to maintain, but 20 mins did wonders for me. I was able to find my 20 mins, and was also able to consistently stick to the 20 mins all through the week without a weekend break. <br><br>Although I am disciplined enough to push myself to exercise ( be it walking or...Tue, 27 Sep 2016 07:27:00 ESTGas station squatshttp://www.sparkpeople.com/secrets.asp?tip=48541_gas_station_squats
It's always a struggle to get enough deliberate exercise into a normal day's activities. I have discovered one way to do it that takes advantage of otherwise "wasted" time, when I am gassing up the car.<br><br>I commute to work by car, so I spend a lot of time sitting every day. I stop at the gas station to fill my tank a bit more than once a week. The time it takes to pump one tank of self serve is about how long it takes to do 15 squats slowly and carefully. I discovered I can do them wi...Mon, 26 Sep 2016 20:59:00 ESTA Firm Me is better than a Flabby Mehttp://www.sparkpeople.com/secrets.asp?tip=48539_a_firm_me_is_better_than_a_flabby_me
Throughout the years that I've been "stuck" in this weight loss yo-yo, I've learned several things. One of them is that I love a Firm Me better than a Flabby Me.<br>Exercise has always been a battle for me. I simply cannot stand to do it. I hate the time it takes, I hate that I get all sweaty (and I've been really sweating lately), and I just hate that I have to do it. I'd even go so far as to say I've, at times, despised exercising. <br>But when I fall into my slumps of "Why bother, it'...Mon, 26 Sep 2016 17:32:00 ESTWalking is incredible!!!http://www.sparkpeople.com/secrets.asp?tip=48521_walking_in_incredible
It is truly amazing just how much something as simple as walking each day can help with weight loss. You do not have to start by doing eight or nine miles a day, because that is nuts as a beginner. Start small, park further away when you are at the mall or grocery store, take a few minutes at work to get up and walk down a hall or outside for a few minutes, walk your dog for a few extra minutes, or simply just get up and move a bit more. <br><br>We are so used to driving everywhere so give...Sun, 25 Sep 2016 22:28:00 ESTHow to burn more calories on the jobhttp://www.sparkpeople.com/secrets.asp?tip=48504_how_to_burn_more_calories_on_the_job
I work retail so I am walking constantly on my 5 hour shifts. To get more effective cardio I do interval bursts of race walking when I walk from one part of the store to another. When I clean, I vacuum or mop as fast as I can and still do a good job. When moving clothes to put away I take as many as I can at a time. I lift the boxes of new shipment and carry them to where I need to work on them. Sometimes business is slow, so in addition to folding or straightening clothes I do figure 8's ar...Sat, 24 Sep 2016 23:53:00 EST10 Ways to Find Time for Exercisehttp://www.sparkpeople.com/secrets.asp?tip=48500_10_ways_to_find_time_for_exercise
10 Ways to Find Time for Exercise<br>Busting the #1 Exercise Excuse: Lack of Time<br><br> By Jennipher Walters, Certified Personal Trainer and Fitness Instructor<br> <img src="http://photosaws.sparkpeople.com/guid/758eb4c6-3779-4737-91bd-595342c1d4fa.jpg"><br>What's the No. 1 excuse for not working out? Lack of time. Sure, we're all busy handling multiple priorities and rushing around from here and there every day. However, I promise that no matter how busy you are, someone even busier than ...Sat, 24 Sep 2016 14:55:00 ESTJoined a challenge grouphttp://www.sparkpeople.com/secrets.asp?tip=48495_joined_a_challenge_group
So a friend of mine invited me to a challenge group on FB. The group is a 10000 step a day challenge. I have a fit bit so I thought I would give it a whirl. <br> The first month I was a lurker. I joined, I would get the notifications but I really have not put the 100 percent effort in. Then I charged my fit bit. Ok I know I am not the only one that does this, you have the fit bit but not necessarily use it faithfully. I started reaching for that 10000 steps. I found my habits. I wal...Sat, 24 Sep 2016 08:27:00 ESTPlanking for Beginnershttp://www.sparkpeople.com/secrets.asp?tip=48481_planking_for_beginners
Planking for Beginners<br><br><br>Exercise is one of the core pillars of optimal health. It is an essential tool in your arsenal of lifestyle choices if you want to reduce or eliminate medication, improve your strength and flexibility or enjoy your everyday life with more energy and vitality.<br><br>It is relatively impossible to achieve optimal health without exercise. Your body was designed for movement and it's never too late to get started. No matter how old you are or how out of shape yo...Fri, 23 Sep 2016 11:30:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=48476_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
<br>I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities t...Fri, 23 Sep 2016 08:50:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48443_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Wed, 21 Sep 2016 08:03:00 ESTJust 10 miniutes of cardio per dayhttp://www.sparkpeople.com/secrets.asp?tip=48441_just_10_miniutes_of_cardio_per_day
I make a goal of doing at least 10 minutes of cardio per day. With a goal so attainable I'm able to keep my streak going for a long, long, long time. On days when I have the time I do a longer session of cardio and reap the stress-reduction benefits of more exercise, plus I can eat more that day! I like to go walking/running outside when the weather cooperates, so that means that I usually will hit the pavement during spring, summer and fall. Winter means icy roads so I usually get on eit...Wed, 21 Sep 2016 06:12:00 ESTFinding an exercise program that works for youhttp://www.sparkpeople.com/secrets.asp?tip=48427_finding_an_exercise_program_that_works_for_you
I was never an athletic person. I didn't do sports, dance, cheerleading, or anything active as a child. I thought I was getting a fair amount of exercise by walking 4 miles a day/4 days a week. It wasn't until my niece brought me to Orange Theory Fitness to try a free class, that I found my niche. <br><br>For those who don't know what Orange Theory Fitness is, it's a type of circuit training workout where you spend time on a rowing machine, a treadmill, and in the weight room using weigh...Tue, 20 Sep 2016 10:36:00 ESTBored With Your Exercise Routine? Try Yogahttp://www.sparkpeople.com/secrets.asp?tip=48418_bored_with_your_exercise_routine_try_yoga
Cautions<br><br>While yoga is right for just about anyone, there are some medical conditions that may limit what you can do. "Yoga practice often includes back bends and forward bends, so if you currently have an acute back injury, some positions might aggravate your symptoms. You should consult a medical specialist before initiating yoga practice," Senicola explains.<br><br>If you are new to yoga, or you have an injury or a medical condition that may limit your movement, be sure to tell yo...Mon, 19 Sep 2016 22:32:00 ESTHow to learn to hike, dos and don'thttp://www.sparkpeople.com/secrets.asp?tip=48398_how_to_learn_to_hike_dos_and_dont
First you need the right hiking shoes and socks. This is essential to successful hiking. I paid a pretty penny and got a good pair of ankle guard hiking shoes with wick resistant socks. <br>This keeps my feet dry and protected from the elements and keeps me from twisting an ankle. I hike cross country so there are a lot of holes and ridges to cross and safety is my main motto.<br><br>Do bring a dog or friend or both and a big stick is helpful too. <br><br>Don't hike at night even if you ...Mon, 19 Sep 2016 02:27:00 ESTBored With Your Exercise Routine? Try Yogahttp://www.sparkpeople.com/secrets.asp?tip=48393_bored_with_your_exercise_routine_try_yoga
Yoga can help boost bone strength and improve balance and flexibility.<br><br>There are several types of yoga. Some advanced classes involve a flow of poses (moving from one pose directly into another) that can make for a good workout, but Senicola recommends beginners start with a class in Iyengar yoga, named after B.K.S. Iyengar, a famous yoga instructor from India.<br><br>"There is no flow in Iyengar yoga, so you're not likely to sweat initially," says Senicola. "Positions are clearly de...Sun, 18 Sep 2016 21:26:00 ESTBored With Your Exercise Routine? Try Yogahttp://www.sparkpeople.com/secrets.asp?tip=48379_bored_with_your_exercise_routine_try_yoga
Yoga can help boost bone strength and improve balance and flexibility.<br><br>If your exercise regimen needs some new life, consider an activity that helps improve strength, flexibility, and balance while also relieving stress. Yoga is an option for most people, because a routine can be specifically matched to your age, fitness level, and overall health.<br><br>And if you're not especially active now, recovering from surgery, or coping with an illness, you can still start a yoga program, say...Sat, 17 Sep 2016 21:45:00 ESTExercises for Seniorshttp://www.sparkpeople.com/secrets.asp?tip=48359_exercises_for_seniors
<br>Exercises for seniors will aid in maintaining a good posture. Posture is especially important in older people as muscles on the front of the chest and hips often become tight and pull us forward. That is why some develop a rounded back posture and tend to walk bent forward. It is necessary in order to maintain a good posture and functioning range of motion to find the balance that should exist between extensors and flexors all over the body. <br><br>A we age connective tissues become les...Fri, 16 Sep 2016 20:52:00 ESTWater Aerobics for Lower Impacthttp://www.sparkpeople.com/secrets.asp?tip=48329_water_aerobics_for_lower_impact
Water aerobics is a great alternative exercise choice of those who need lower impact options. Water aerobics can be performed by a single person or as a group. It can be impromptu or a coordinated class at your local gym or pool. Water aerobics can engage a wide range of muscle groups. Furthermore, in the heat of the summer it is a nice alternative to walking, running or bicycling outdoors. A few simple movements can really get your heart pumping, which makes water aerobics a great aerob...Thu, 15 Sep 2016 12:31:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48301_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Wed, 14 Sep 2016 05:31:00 ESTWater and walking.http://www.sparkpeople.com/secrets.asp?tip=48287_water_and_walking
Drinking water and walking has been the best way for me to loose weight. Because of my weight and some health problems, I'm not able to get on the floor to exercise. But I can walk and have lost weight best walking.<br> It is very hard for me to drink water. Never have been a good water drinker. A dear friend, Stress80 gave me some of the water flavors and now it is so much easier to drink water. As the weather gets colder, walking inside will be the way to go. <br> Another thing I h...Tue, 13 Sep 2016 10:18:00 ESTFitbit Wrist Placementhttp://www.sparkpeople.com/secrets.asp?tip=48264_fitbit_wrist_placement
I've just walked 2.5 miles pushing a stroller up and down hills and my fitbit shows I took 4 steps and no minutes logged! I've just worked my fanny off cleaning the house - mopping, dusting, vacuuming, etc. but my fitbit doesn't log the minutes or track an accurate number of steps! Holy cow! I'm frustrated! <em>198</em> What's a woman to do? I added a pedometer app but that only works if I'm wearing clothes that allow me to keep my phone near my thigh and sometimes I miss phone calls tryin...Mon, 12 Sep 2016 01:07:00 ESTMy Treadmill Secrethttp://www.sparkpeople.com/secrets.asp?tip=48237_my_treadmill_secret
I have this little secret that I tell everyone that will listen---wait does that mean it is not really a secret? <em>198</em> <br><br>Anyway--this little trick keeps me on the treadmill and has made it anything but a dreadmill for the 11 years or so that I have owned it.<br><br>First this, I named my treadmill, but I'll tell you the name in a bit.<br><br>Like many others, I watch DVD's or stream while treading. But not just any movies/shows. I watch action/spy/conspiracy/blackops/cop sh...Sat, 10 Sep 2016 19:48:00 ESTMy Treadmill Secrethttp://www.sparkpeople.com/secrets.asp?tip=48236_my_treadmill_secret
I have this little secret that I tell everyone that will listen---wait does that mean it is not really a secret? <em>198</em> <br><br>Anyway--this little trick keeps me on the treadmill and has made it anything but a dreadmill for the 11 years or so that I have owned it.<br><br>First this, I named my treadmill, but I'll tell you the name in a bit.<br><br>Like many others, I watch DVD's or stream while treading. But not just any movies/shows. I watch action/spy/conspiracy/blackops/cop sh...Sat, 10 Sep 2016 19:48:00 ESTGetting Started...Cooking and Ease on Inhttp://www.sparkpeople.com/secrets.asp?tip=48209_getting_startedcooking_and_ease_on_in
Well now your here and take just a little word of advice.. Don't try to get er done all in a few months.. I would have had to hitch a ride back so I had to get started Somewhere.. Anyway is better than not doing nothing.. So I had to go to the begging... You have to start at the first and for me and my aliments it was Chair Exercises.. Yes.. some I had to find on Spark People but others I used youtube and from doing five minutes to ten minutes I got at least three times a day.. you have to st...Fri, 9 Sep 2016 13:26:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48177_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Thu, 8 Sep 2016 00:16:00 EST7 simple ways to get rid of belly fat while sitting on a chair at office or homehttp://www.sparkpeople.com/secrets.asp?tip=48168_7_simple_ways_to_get_rid_of_belly_fat_while_sitting_on_a_chair_at_office_or_home
7 Simple Ways To Get Rid of Belly Fat While Sitting On Chair At Office or Home.<br><br><br><br>Working 9 to 5 doesn’t have to mean sacrificing fitness. Here are some power-packed chair exercises for full body workouts that can help you control your weight without even going to gym.<br>1. CHAIR CRUNCHES<br><br>070513chair<br>Sit toward the edge of your chair. Your fingers should face the ground.<br>Lean backward until you feel your core engaged (even if you don’t, just lean back a few inches)....Wed, 7 Sep 2016 17:36:00 ESTCardio - Exercise - Diethttp://www.sparkpeople.com/secrets.asp?tip=48162_cardio_exercise_diet
Vary your cardiovascular routine each day to four to five different cardiovascular exercises per workout for five minutes each exercise for a total of twenty to twenty-five minutes per cardiovascular workout. Varying your cardiovascular workout each day will help increase your heart rate due to different muscle groups and exercises being performed. It will also give you a variety instead of doing the same cardiovascular /routine over and over again each day. <br> In addition, to your ca...Wed, 7 Sep 2016 10:45:00 ESTRichard Simmons Tapeshttp://www.sparkpeople.com/secrets.asp?tip=48160_richard_simmons_tapes
Richard Simmons tapes keep me going!! He is so cute and motivational, always tells me that he believes in me. The songs are fun, the fitness level can be adapted from high to low impact depending on how you are feeling. There are so many different tapes, you never get bored. Also, they are perfect to bring with you if you travel for work like I do. Love my Richard Simmons tapes!<br><br>Highest-impact tapes:<br><br>Sweatin to the Oldies 4 (songs like Proud Mary, Heat Wave, and Mony Mony reall...Wed, 7 Sep 2016 10:15:00 ESTCrank Up the Music!http://www.sparkpeople.com/secrets.asp?tip=48142_crank_up_the_music
When I crank up the music, I want to get moving! <br>Moving = Burning those calories. <em>354</em> <br>I have to admit that the exercise part is the easiest for me if we're talking about walking or dancing. Even the strength training at a pump class or at home is easier with music motivation. If we had to "pay" for our extra calories by exercising first, I'd eat a lot less extra unplanned food. <br><br>When I first started my weight journey, I was a real couch potato - no walking, no gym, j...Tue, 6 Sep 2016 17:15:00 ESTMaking Myself MOVE!http://www.sparkpeople.com/secrets.asp?tip=48052_making_myself_move
I've often told my WW friends that I hate exercise. I'm basically just lazy! I have to FORCE myself to get up and go. Luckily, now that I'm caring for my grandkids, a 4 yr old and a 3 month old (with another one joining one day a week beginning next week), there's not a lot of down time during the day, so I generally get a good 4000+ steps in just with "life". BUT, when the kids go home I know I need to get out and go, even though all I want to do is crash. Today I took the kids out for ...Thu, 1 Sep 2016 20:51:00 ESTHealthy Elimination like Clockwork each morninghttp://www.sparkpeople.com/secrets.asp?tip=48051_healthy_elimination_like_clockwork_each_morning
Wouldn't it be great to awaken refreshed every morning and know you are going to be successful with your morning elimination routine before you weigh yourself and before you shower? Well here's what I discovered when I injured my back last September and went to my chiropractor. He said simple do this 60 second routine every morning while still in bed and your back is warm still from sleep. <br><br>So I did as he suggested and was pleasantly surprised with the results. Now every morning as I ...Thu, 1 Sep 2016 20:48:00 ESTWhat Happens to Your Body When You Exercise?http://www.sparkpeople.com/secrets.asp?tip=48042_what_happens_to_your_body_when_you_exercise
What Happens to Your Body When You Exercise?<br><br><br>Whether the glitch is a change in your work schedule, a family crisis, or an injury that keeps you out of the gym for a while, there are things you can do to minimize loss of your hard-earned physical conditioning.<br><br>Even with the best of intentions, we all have times when life gets in the way of sticking with our fitness routines. Sometimes, it's just a temporary dip in motivation that gets in the way, in which case there are strat...Thu, 1 Sep 2016 11:09:00 ESTBest exercise for knee pain?http://www.sparkpeople.com/secrets.asp?tip=48041_best_exercise_for_knee_pain
Approximately 27 million adult Americans in 2005 suffered from knee pain due to osteoarthritis, as reported by the Centers for Disease Control and Prevention. Engaging in physical workout is known to relieve arthritic symptoms. Aside from walking, which is a type of low-impact exercise, people with knee pain can also do water exercises, such as swimming and water aerobics.<br><br>What are some good knee exercises for arthritis?<br><br>Knee exercises for arthritis include the half-squat, the l...Thu, 1 Sep 2016 10:53:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=48038_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Thu, 1 Sep 2016 08:41:00 ESTSwimming is my JAM!http://www.sparkpeople.com/secrets.asp?tip=48032_swimming_is_my_jam
Swimming helps me exercise without hurting my joints. I have arthritis and swimming is the best. I particularly like deep water aquacize as you do not touch the bottom and it is non-weight bearing exercise. I also like the feeling that your stress just floats away in the water! I also like the exercise cycle and the rowing machine and the elliptical trainer as non weight bearing devices but my absolute favourite hands and fins down is s <em>43</em> wimming. <br><br>You don't even have...Thu, 1 Sep 2016 02:05:00 ESTMake it Funhttp://www.sparkpeople.com/secrets.asp?tip=48027_make_it_fun
I joined a gym and had a very hard time getting up the motivation to go and just walk on the tread mill. When my nephew moved in he brought with him his WII down with him. Well turn out that in WII Resort Sports the table tennis game beats just continuously walking over and over hands down. I actually have to set my timer on my phone so that I don't over do it. It is easy to just get caught up in the "game" and before you know it you are unable to move your arm...lol.<br><br>Today there are m...Wed, 31 Aug 2016 21:22:00 ESTThe Best Waist Trimming Exercise Without Any Equipmenthttp://www.sparkpeople.com/secrets.asp?tip=48021_the_best_waist_trimming_exercise_without_any_equipment
You’re not alone in wanting to trim your waistline. It’s especially important to keep your waistline slim and trim because visceral fat, the fat found deep within your belly, is particularly harmful to your health. Fortunately, you can slim your waistline without expensive gym equipment or infomercial abdominal exercise gadgets. The key is building strength in your core and melting away body fat with the right aerobic exercises.<br><br>Steady-State Jogging<br>The tried-and-true method of usin...Wed, 31 Aug 2016 13:05:00 ESTIf You Can't Do An Exercise - Modifyhttp://www.sparkpeople.com/secrets.asp?tip=48006_if_you_cant_do_an_exercise_modify
I'm an expert on modifying exercise to work for me.<br><br>I have rheumatoid autoimmune disease, osteoarthritis, tendonitis in my shoulders and costochondritis. All of these physical ailments affect most if not all of my joints.<br><br>The point is to try to do an exercise and if it doesn't work for you, adjust as necessary. <br><br>Sometimes, there is really nothing you can do to make it work for you but for those rare occurrences, I just do another exercise entirely that targets the same ...Tue, 30 Aug 2016 18:50:00 ESTmy daily motivationhttp://www.sparkpeople.com/secrets.asp?tip=47978_my_daily_motivation
So I have found it very difficult to stay motivated, I don't have money to join a gym, buy fitbit ya know all that stuff...well hers my secret!! I downloaded fitbit free to my phone and it let me add friends, join challenges and keeps up with my steps, my water, my calories, plus additional exercises. I just put my phone in my pocket and go I also am planning on buying an arm holder for my phone. I also saved up the money to by a recumbent bike ($136) , I bought a yoga mat, 2-3 lb hand weight...Mon, 29 Aug 2016 11:20:00 ESTWeights and Finding My Inner Beast!http://www.sparkpeople.com/secrets.asp?tip=47963_weights_and_finding_my_inner_beast
I love cardio - so I do it a lot. I love to swim so swimming laps every day has become pretty much my "go to" form of exercise. But not so much the weights. I think part of it is not fully understanding what I need to be doing, and that can be dangerous, too. I've started researching more about weights and weight machines so I know what I'm doing and I'm doing it right. SO IMPORTANT. The other problem though - is that I find it boring. Cardio? Easy. Most of it I can do with music, w...Sun, 28 Aug 2016 18:08:00 ESTDon't be efficienthttp://www.sparkpeople.com/secrets.asp?tip=47934_dont_be_efficient
Don't be efficient when doing chores whether at home or at work. Look for ways to take some extra steps. If you are going to the grocery store, use the first parking space you find, don't circle around looking for one farther away. Once you get it there, don't shop by getting everything from one area at a time (OK, I get all the frozen stuff last, you can't be ridiculous about this). My store often has "5 for 5" and similar sales, I will walk around looking for items on that sales list, then ...Sat, 27 Aug 2016 07:37:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=47919_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br><br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block....Fri, 26 Aug 2016 10:15:00 ESTA Beginner’s Guide to Yogahttp://www.sparkpeople.com/secrets.asp?tip=47910_a_beginners_guide_to_yoga
For beginners or non-yogis, the prospect of starting a yoga practice can be quite overwhelming. It can feel like breaking into yoga is very hard, especially if you’ve seen complicated poses posted on Instagram. However intimidating it can be, the wonderful thing about yoga is that it really can look like whatever you want it to and whatever your body will allow it to be. Yoga is a very individual practice. Sure, in any class there are poses in a flow that you may be instructed to follow, but ...Thu, 25 Aug 2016 21:31:00 ESTThe Secret Fun of Activity!http://www.sparkpeople.com/secrets.asp?tip=47818_the_secret_fun_of_activity
Hi, <br>I am a person who loves to work out! Most of the time. But I am a very busy mom of 5, with one still home part time and the other 3 younger still growing and homeschooling.<br>We love to just be active!<br>What does that mean?<br>My secret is that it HAS to be FUN or it won't last. Then you'll feel guilty, add pressure on yourself and probably berate yourself as well. I know, I have.<br>So I walk my dogs...uh, they are really big dogs, Great Pyrenees and so it is a great walk. I ...Sun, 21 Aug 2016 11:48:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=47811_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Sun, 21 Aug 2016 00:57:00 ESTexcercising daily without hesitationhttp://www.sparkpeople.com/secrets.asp?tip=47805_excercising_daily_without_hesitation
I set my alarm everyday for 6:30 Am., when my alarm goes off I do not allow myself to lay in bed. I immediately get up and get dressed, this helps me to not talk myself out of working out. I do not give myself the time or the chance. Works great. I have worked out every morning and evening without hesitation. Once you start doing to this for awhile then you don't want to miss! I pray first thing while walking in the Am. I tell God what I am grateful for, everything I can think of, be the weat...Sat, 20 Aug 2016 20:28:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=47769_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Fri, 19 Aug 2016 06:37:00 ESTThe Conference Room Walking Trackhttp://www.sparkpeople.com/secrets.asp?tip=47720_the_conference_room_walking_track
I work from a remote office and I often have to call in for conference calls and meetings. We call it "sitting on the table". Most of the time I spend listening, but it has to be active listening, so I can catch the important points of the speaker. I can't risk getting side-tracked by surfing the Web or something like that. I know that is what a lot of remote workers do, but I need to be present if I am to be an effective team member. But there's nothing that says I can't "multi-task" with l...Wed, 17 Aug 2016 15:23:00 ESTI Am Going To HIIT Ithttp://www.sparkpeople.com/secrets.asp?tip=47716_i_am_going_to_hiit_it
I love the HIIT workouts but as I get older I have to know my limitations on each exercise. Grant it I can still move and grove with the best of them but now I have a shoulder / muscle injury from trying to do an ackward dance move from my upper body.<br><br>Read below what the expert say about HIIT, the possible injuries and prevention of such injuries. This is an exert from a Spark article about the possible injuries, prevention and treatment. Read on:<br> <br>HIIT <br><br>Most common injur...Wed, 17 Aug 2016 11:40:00 ESTExercise and keep health habitshttp://www.sparkpeople.com/secrets.asp?tip=47702_exercise_and_keep_health_habits
The more active you are, the better.. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.<br><br>Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.<br><br>If you're busy, try short bursts of activity throughout the day. Walk and stretch more of...Tue, 16 Aug 2016 19:03:00 ESTStepping to Greatness!http://www.sparkpeople.com/secrets.asp?tip=47696_stepping_to_greatness
A little contraption called the FitBit, saved my life. After a brief health scare, my doctor prescribed 10,000 steps a day. Since that time, I have worked my way up to an average of 12,000 steps per day! And the weight is melting away, slowly but surely. <br><br>The thing I love about FitBit is the community of support, and the challenge to become better day by day! I have been invited by other FitBit friends to challenges such as Workweek Hustle, and Goal Day, which really push me to get fit...Tue, 16 Aug 2016 16:02:00 ESTAn excuse for every occasion.http://www.sparkpeople.com/secrets.asp?tip=47669_an_excuse_for_every_occasion
I hate exercise. I do not like to sweat. I do not like gym wear, or shopping for gym wear. I do not like the smell of a gym, or the smell of sweat. Shall I go on? I truly have a million excuses to not go to the gym. To not walk, to not do much that looks like exercise. <br><br>So, instead of focusing on the "I do not likes", I have decided that the secret to my success is going to be doing each and every one of the reasons for not liking the gym/exercise. <br><br>I know that I need to be i...Mon, 15 Aug 2016 14:00:00 ESTSet yourself up to win.http://www.sparkpeople.com/secrets.asp?tip=47668_set_yourself_up_to_win
Set yourself up to win. Begin making exercise a part of your life by setting small, attainable exercise goals. A goal such as, "1 hour of exercise first thing everyday" is too big of a goal. It is unrealistic and unattainable and therefore, self-defeating. Set smaller goals. It is always better to exceed your goal and set yourself up to win, than to fall short of your goal and set yourself up to fail.<br><br>Ease into exercise. Remember, some is better than none at all. If you overdo exerci...Mon, 15 Aug 2016 12:43:00 ESTGetting Ready to Walk With A Planhttp://www.sparkpeople.com/secrets.asp?tip=47661_getting_ready_to_walk_with_a_plan
When I hear the alarm at 5:30 a.m., I put on my shorts, etc. then I go into the bathroom and I put my walking shoes, as I will be sitting down....(LoL) and look at them, say something positive and put them on. SO, I am dressed. I go feed my kitty and dog, SO I AM UP, and by that time, Mylie, my dog is ready to go. If I linger, she starts to bark. So, I grab my phone, a bag for her, and go out the door. As I am walking, I put on Bishop T.D. Jakes for inspiration. And really, the thing that hel...Mon, 15 Aug 2016 10:25:00 ESTNEAT = Moving Morehttp://www.sparkpeople.com/secrets.asp?tip=47655_neat_moving_more
"Moving More ... Eating Less" is my mantra and I have to keep it in front of me all the time because I can very easily become a couch potato watching TV. That's why when I heard about the Mayo Clinic's NEAT program I perked up. <br><br>Now as we know, there are two ways to burn calories - working out and/or daily living activities - and according to studies done at the Mayo Clinic, NEAT is likely more important for calorie burning than exercise for just about everyone.<br><br>NEAT stands fo...Sun, 14 Aug 2016 23:34:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=47637_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Sun, 14 Aug 2016 10:10:00 ESTtoe and heel raises, which involve alternating between rising up on your toes and heels while in a standing position partial knee bends that require yhttp://www.sparkpeople.com/secrets.asp?tip=47618_toe_and_heel_raises_which_involve_alternating_between_rising_up_on_your_toes_and_heels_while_in_a_standing_position_partial_knee_bends_that_require_you_to_bend_your_knees_and_move_upward_and_downward_
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No matter how long I've been "away" from working out, the Jessica Smith videos (tons free on YouTube, can purchase DVDs or downloads on Amazon) always feel welcoming and possible. Sure, some are harder than others, but I know I can always find something appropriate for my level of fitness or energy on any given day.<br><br>She has lots of options for types of videos: barre, kickboxing, strength training, cardio, knee-friendly, back-friendly, yoga, Pilates, step, even some pre- and post-natal ...Fri, 12 Aug 2016 15:04:00 ESTPlay Instead of "Doing"http://www.sparkpeople.com/secrets.asp?tip=47608_dont_do_chores_play
I am only realizing it now, a couple weeks after I put my little girl cat to sleep, how much more exercise I'm getting than I use to get when my husband and I lived in our townhouse.<br><br>My remaining cat is constantly begging me to play with him; to swish the soft feather in his face so he can chase and pounce on it. To do that, I have to stop what I'm doing, usually on the computer, or reading, and get up and "do" something. While I'm up I straighten, do dishes, start or fold a load of ...Fri, 12 Aug 2016 06:42:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=47606_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Fri, 12 Aug 2016 02:01:00 ESTEarly to bed, early to rise...qhttp://www.sparkpeople.com/secrets.asp?tip=47596_early_to_bed_early_to_riseq
Try getting up earlier and getting at least a short workout in before you go about your day. Research shows that people who exercise in the morning are more likely to stick with it than those who don't exercise in the morning. Too tired to get in a morning walk? A small cup of coffee will help you get moving, if you need it before you can workout. Soon, though, you shouldn't need it. Your body will adapt to getting up earlier, and your energy levels will be much better!<br><br>Now, you don't ...Thu, 11 Aug 2016 16:54:00 ESTFitBit 10K Steps a Dayhttp://www.sparkpeople.com/secrets.asp?tip=47595_fitbit_10k_steps_a_day
Want get moving more each day. Set goal of 10,000 steps a day. I compete regularly with family who also have FitBits. Keeps it fun and it does motivate me. <br><br>I find I can usually get 5,000 in no problem. 10,000 is a challenge. My friends get me through. Peer pressure!! The competition factor has gotten me out late at night, getting my last few steps in before I head to bed. Hate doing it, but this does make it more fun! <br><br>Hoping to eventually get to where I am getting daily wa...Thu, 11 Aug 2016 16:33:00 ESTHIIT Workouts - Beachbodyhttp://www.sparkpeople.com/secrets.asp?tip=47592_hiit_workouts_beachbody
I've made a big transition from being relatively sedentary to running on the treadmill, to running a half marathon, to gaining back the weight. I used to absolutely hate running and it took me a while to get into it but I loved it when I started. I lost some weight but it kind of piled back on pretty easily. When I started the HIIT workouts through Beachbody, I started to get abs I never had before and my body started looking amazing again. My fiancé even commented on my body! Although my sca...Thu, 11 Aug 2016 12:01:00 ESTExercising for Leg Painhttp://www.sparkpeople.com/secrets.asp?tip=47585_exercising_for_leg_pain
What are the best leg exercises for knee pain? It's such a common question and over many years, working with hundreds of patients, I’ve pulled together a selection of mid-level exercises that I have found work well for all sorts of knee pain. <br><br>Here you will find some of the best leg exercises incorporating strengthening, balance and stretching exercises. Muscles can get weak and tight over time, or after an injury without us really noticing. When this happens, it changes the way the k...Thu, 11 Aug 2016 08:03:00 ESTA Few Ways to Boost Your Metabolsimhttp://www.sparkpeople.com/secrets.asp?tip=47574_a_few_ways_to_boost_your_metabolsim
Power Up With Proteins<br><br>Since protein has a high thermic effect, your body will burn more calories to digest it. Score! When it comes to protein, Amanda Carlson-Phillips, vice president of nutrition and research for Core Performance, recommends including a lean protein source in every meal.<br><br>"Eating five to six mini meals per day and including a lean protein source such as low-fat cheese, beans, chicken, fish, or peanut butter on every plate is a great way to rev your metabolism a...Wed, 10 Aug 2016 18:08:00 ESTWill 10,000 Steps a Day Make You Fit?http://www.sparkpeople.com/secrets.asp?tip=47569_will_10000_steps_a_day_make_you_fit
Will 10,000 Steps a Day Make You Fit?<br><br><br>Wearable devices that monitor physical well-being and fitness are incredibly popular. The number sold is expected to increase from 17.7 million in 2014 to more than 40 million this year.1<br><br>Personally, I use the Jawbone UP24 and have found it very useful for keeping track of my daily steps and sleep patterns. Most of these devices come set with a default goal of 10,000 steps a day, which is a number commonly associated with a basic or mode...Wed, 10 Aug 2016 09:52:00 ESTWalk Everywhere you can!http://www.sparkpeople.com/secrets.asp?tip=47561_walk_everywhere_you_can
I have fallen in love with walking!<br><br>When I first started, I had gained enough weight that it was adversely affected a seriously degenerated spinal condition I have....and it was very painful and very difficult.<br><br>Sweat would also just pour off me! But I kept it up - my brother has lost a lot of weight with the same type of back condition, and he promised me it would get better - just keep going!<br><br>So I kept going. Then I began to find more opportunities to walk. And there ...Tue, 9 Aug 2016 18:09:00 ESTEat less food (calories in), work out more (Calories burned)http://www.sparkpeople.com/secrets.asp?tip=47541_eat_less_food_calories_in_work_out_more_calories_burned
Stop half ass-ing the workouts, go at it hard for a solid hour to hour and one half. When finished, you should look like you came out of a pool, no matter what you do. Forget having the latest gadgets to monitor your activity. Go old-school and earn it. If you are retired, wasting away time and life in make-work activities that you have always wanted to do, trying to convince everyone that you are so, so happy; then really become a no kidding expert at the fitness and life maintenance and ...Mon, 8 Aug 2016 21:39:00 ESTMy Newest Fitness Favoritehttp://www.sparkpeople.com/secrets.asp?tip=47539_my_newest_fitness_favorite
Recently I made a challenge to get in some fitness training. I knew if I was challenged and had someone to answer to I would be motivated to meet the challenge. A team member had made the challenge to herself and posted it on our team page. The challenge was to do at least 20 minutes or more strength training at least two time weekly for the month of August. I let her know I was joining the challenge and asked other team members to join also.<br><br>My first three workouts were Spark Peo...Mon, 8 Aug 2016 20:55:00 EST5 Foam Rolling Mistakes to Avoidhttp://www.sparkpeople.com/secrets.asp?tip=47527_5_foam_rolling_mistakes_to_avoid
5 Foam Rolling Mistakes to Avoid<br><br>Foam rollers are inexpensive, easy to use and take up little space, so it’s no wonder they’re now popular in health clubs, physical therapists’ offices, and home gyms. What’s more, they’re incredibly effective for working out "knots" or trigger points in your muscles.<br><br>Foam rollers are often used by therapists and athletes to mimic myofascial release treatments, which are typically used to help reduce muscle immobility and pain.<br><br>Its benefit...Mon, 8 Aug 2016 09:46:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=47514_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Sun, 7 Aug 2016 08:12:00 ESTExercising for Lower Back Painhttp://www.sparkpeople.com/secrets.asp?tip=47465_exercising_for_lower_back_pain
A Marathon of Sitting Leads to Low Back Pain<br><br>Upon awakening one may sit to have coffee or breakfast before sitting to drive to work. When arriving at work the corporate employee will often sit at a desk or in meetings until lunch. Lunch involves more sitting, before sitting at the desk to finish the workday. Then of course there is the commute home and another sit-down meal.<br><br> Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television...Thu, 4 Aug 2016 06:39:00 ESTLove your workouthttp://www.sparkpeople.com/secrets.asp?tip=47430_love_your_workout
This is what works for me:<br><br>Choose an exercise you love or you won't stick to it, it will become a chore. It is more expensive to go to a gym that is 'cheaper' if you never show up. Go to a gym that is convenient to either your home or your job, you can go right from work then have the added bonus of avoiding rush hour for the ride home. <br><br>Find someone to workout with, it motivates you to show up more often. Get up and go without thinking about it too much, just get into your work...Tue, 2 Aug 2016 08:28:00 ESTUse your lunchtime for some exercisehttp://www.sparkpeople.com/secrets.asp?tip=47413_use_your_lunchtime_for_some_exercise
I usually take a full hour for lunch. I spend 20 minutes eating so I'm sure that my app-a-stat catches up with my hunger. Appetites are not fulfilled from your meal for at least 20 minutes. <br><br>Then for the last 40 minutes I take the fastest walk I can. I am so lucky that my work building is right near the San Francisco Bay and we have walking trails we can access right near my building. I've blogged about that a few times. I love my daily walk and I usually can get up to 15 minute miles....Mon, 1 Aug 2016 15:22:00 EST15 Minutes a Day with Betty Rocker!http://www.sparkpeople.com/secrets.asp?tip=47405_15_minutes_a_day
Work out only 15 minutes a day using the 30 day challenge on MakeFatCryChallenge.com with Betty Rocker for FREE! <br><br>*At first I thought this was another gimmick and not actually FREE, but as I filled out the website form and kept reading, I realized it TRULY IS FREE! (You never put in a credit card or anything! - She does offer her nutrition plan, but you DO NOT have to do it at all! - I haven't done it because I focused on my NUTRITION first before starting this workout regime - I think...Mon, 1 Aug 2016 09:46:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=47403_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Mon, 1 Aug 2016 08:27:00 ESTHow to get more cardio into your daily routinehttp://www.sparkpeople.com/secrets.asp?tip=47402_how_to_get_more_cardio_into_your_daily_routine
We have to keep moving to stay healthy and one of the fastest ways to die early is to become a couch potato. We know cardio is important, but how can we add more to our all ready busy lives? <br><br>Exercise is a key contributor to health and happiness: Beyond triggering that runner's high, it's associated with a higher quality of life, improved health, and a better mood. But even if your day is "crazy busy," there are still ways to get sneak some cardio into your routine. <br><br>Moving mor...Mon, 1 Aug 2016 08:04:00 ESTQuick Exercises to Work Love Handleshttp://www.sparkpeople.com/secrets.asp?tip=47401_quick_exercise_to_work_love_handles
Let’s be honest… there’s not a whole lot to love about love handles. They don’t fit into your skinny jeans, and they can be pretty challenging to get rid of. Why, you ask? Since love handle fat sits on the side of the abdominal area, lots of people think that a typical ab workout will blast it away. This isn’t the case. Love handles lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.<br><br...Mon, 1 Aug 2016 06:37:00 ESTPush yourself hard!http://www.sparkpeople.com/secrets.asp?tip=47359_push_yourself_hard
I started back on spark people and to the gym at the beginning of the year. Quickly I caught on to the fact that your body gets used to the exercise you do. Before I knew it, I was bored but also not being challenged and not seeing results. By changing the type of exercise you do your body has to work harder and burns more calories.<br><br>For cardio, I started with the elliptical and moved on to the treadmill and then the rowing machine or a group class. In a few weeks I will change to so...Fri, 29 Jul 2016 21:27:00 ESTRevisit old hiking Trails!http://www.sparkpeople.com/secrets.asp?tip=47352_revisit_old_hiking_trails
Do you hike? Take the time to revisit favorite spots! <br>I found a place that I love to hike to, and have visited it probably a dozen times. Three times, I've spent the night there This most favorite places to both be at and to volunteer at is the Carter Notch Hut. The cabin is older, but full of hiking experiences. <br> <img src="http://photosaws.sparkpeople.com/guid/20e7c677-c938-4c35-8bc2-0e3f41e0b20b.JPG"><br>The photos on the walls tell many stories. Everything about the hut make...Fri, 29 Jul 2016 13:41:00 ESTMake a difference with Taebohttp://www.sparkpeople.com/secrets.asp?tip=47347_make_a_difference_with_taebo
In less than 3 months I lost 5 inches on my hips doing Taebo!!! The taebo workouts are not difficult but have fantastic results. I'm motivated to keep at it, doing Taebo at least 3-4 days a week working out 30-50 minutes. <br>I am 64 years old and feel like I'm 34 years old. My knees don't hurt any more. Taebo (Billy Blanks) has really helped my body.<br> I go to YouTube to find a Taebo exercise or I go to Vimeo. I'm motivated, excited and ready to keep going. To top it off I've lost 12...Fri, 29 Jul 2016 10:36:00 ESTCreate Your Own Boot Camp!http://www.sparkpeople.com/secrets.asp?tip=47330_create_your_own_boot_camp
This summer I have decided to make my health a priority. I have created my own boot camp workout program.. I include a morning, noontime and evening workout. I also have extras for the weekend. Part one is the exercise which is listed here. Another day I will write in depth about the food. Here is what my program looks like:<br>EXERCISE<br>1. Rise and SHINE! Every morning at 6 am, I either go out for a run or a bike ride. I alternate between the two, giving myself an occasional day o...Thu, 28 Jul 2016 05:54:00 ESTCreate Your Own Boot Camp!http://www.sparkpeople.com/secrets.asp?tip=47329_create_your_own_boot_camp
This summer I have decided to make my health a priority. I have created my own boot camp workout program.. I include a morning, noontime and evening workout. I also have extras for the weekend. Part one is the exercise which is listed here. Another day I will write in depth about the food. Here is what my program looks like:<br>EXERCISE<br>1. Rise and SHINE! Every morning at 6 am, I either go out for a run or a bike ride. I alternate between the two, giving myself an occasional day o...Thu, 28 Jul 2016 05:49:00 ESTDo What You Love!http://www.sparkpeople.com/secrets.asp?tip=47324_do_what_you_love
<img src="http://photosaws.sparkpeople.com/guid/35ca2ed9-a3d5-4e77-8dfd-c8289c5f179b.jpg"><br><br>I've tried all different kinds of exercises over the years. One thing I've learned is that other than a a treadmill and weights, I am not a gadget or equipment person (it took me an ab rocker, ab roller, a gazelle, an elliptical, and more to figure that out lol). If you HATE your exercise routine, you won't stick with it long term. <br><br>Find something that you enjoy and can get excited about!...Wed, 27 Jul 2016 16:35:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=47291_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Tue, 26 Jul 2016 01:24:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=47251_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 24 Jul 2016 08:46:00 ESTSquats: 8 Reasons to Do This Misunderstood Exercisehttp://www.sparkpeople.com/secrets.asp?tip=47240_squats_8_reasons_to_do_this_misunderstood_exercise
Squats: 8 Reasons to Do This Misunderstood Exercise<br><br><br>If you're looking for a powerful way to boost your overall fitness and get some serious results -- fast -- from your workout routine, look no further than performing squatting exercises.<br><br>This is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere.<br><br>More importantly, although squats are often regarded as "le...Sat, 23 Jul 2016 12:24:00 EST12 Stay-Fresh Tips for Packing Workout Clotheshttp://www.sparkpeople.com/secrets.asp?tip=47215_12_stayfresh_tips_for_packing_workout_clothes
12 Stay-Fresh Tips for Packing Workout Clothes<br>Because Sundresses & Stinky Sneakers Don’t Mix<br><br> By Melissa Rudy, Health & Fitness Journalist<br> <img src="http://photosaws.sparkpeople.com/guid/97c117aa-450a-4a95-8b4a-4db34d677581.png"><br>Whether it’s a business trip or a family vacation, travel has a way of throwing a wrench into even the best of exercise intentions. But if you can maintain your fitness regimen on the road, you’ll find it much easier to stay on track when you’re ba...Fri, 22 Jul 2016 11:26:00 ESTTried and True Ten Minutes to a New You!!!http://www.sparkpeople.com/secrets.asp?tip=47213_tried_and_true_ten_minutes_to_a_new_you
Just a reminder that you can have great success with exercise, even in 10 minute increments... the secret is to make those 10 minute increments frequent and as intense as you can!!! For example, when you get up in the morning, force yourself to do a brisk ten minute warm up activity, such as speed walking or some other flexibility activity!! This helps wake your body up and gets the blood and metabolism going!! Throughout the day, I try to work in 10 minutes of walking each and every hour...Fri, 22 Jul 2016 11:15:00 EST6 Beginner Ab Exerciseshttp://www.sparkpeople.com/secrets.asp?tip=47208_6_beginner_ab_exercises
1. Bird-Dog Crunch<br>Targets: Abs, hamstrings, glutes and shoulders<br> Stronger abs don’t develop overnight — you’ll have to first learn how to activate your core. For this essential True Beginner exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and exte...Fri, 22 Jul 2016 06:29:00 ESTExercise - do not let yourself make excuseshttp://www.sparkpeople.com/secrets.asp?tip=47205_exercise_do_not_let_yourself_make_excuses
The importance of exercise can't be overlooked. I don't think it has to be anything drastic just consistent. I'm a firm believer in plain old walking. It is easy on the joints and I get some great results.<br><br>Just do it, as they say. You may not want to, it is hot out, you're tired..............just go do it. I've fought with myself, but now after 6 months of almost daily walking I'm sort of addicted to it. It is my time to relax, unwind, think or listen to music. Sometimes I walk ...Fri, 22 Jul 2016 00:35:00 ESTWalking away the poundshttp://www.sparkpeople.com/secrets.asp?tip=47203_walking_away_the_pounds
I have been trying to walk 4-5 miles a day and reallly think it helps weight loss, and definitely improves my mood. Am trying to get a walking group going and when I mentioned that I walked 5 miles there was a collective groan and people started saying, no way I can't do that, don't expect me to walk that far.<br>No you can't start out walking for 5 miles but you can start with 5 minutes and then maybe 10 minutes and increase your time and mileage every week. I remember when reaching 3 mile...Thu, 21 Jul 2016 20:33:00 ESTMake sure you get that workout in every day.http://www.sparkpeople.com/secrets.asp?tip=47202_make_sure_you_get_that_workout_in_every_day
The first tip I have discovered along my weight loss and health improvement journey was to make sure I didn't make excuses for myself. I often would make plans to get my life healthier, but when the time came to begin, I always had some kind of excuse. There was always too much to get done, not enough hours in the day, the anemia would kick in or my knees would be giving me too many problems. Any excuse would do to make me put off my goals. <br><br>The result of my excuses was only more w...Thu, 21 Jul 2016 16:46:00 ESTSee Your Way to Your Goalshttp://www.sparkpeople.com/secrets.asp?tip=47191_see_your_way_to_your_goals
Visualization: See Your Way to Your Goals<br><br> <br>By: Nancy Howard, SparkPeople Blogger <br>3/28/2009 <br><br> <img src="http://photosaws.sparkpeople.com/guid/e7ea1e59-fcea-432d-a247-55137b74dd39.jpg"><br>When I began my journey 4 years ago, I never thought too much about how long it was going to take to get to my goal. In the past whenever I gave myself a specific time frame to reach my weight loss goal, when the time drew nearer and I wasn’t remotely close, I felt discouraged and more i...Thu, 21 Jul 2016 11:36:00 ESTMy Workout Music Playlisthttp://www.sparkpeople.com/secrets.asp?tip=47179_my_24_song_workout_music_playlistover_1_12_hrs_of_music
This is my personally created playlist of songs that I've purchased over the years. Having a long playlist gives me plenty of variety. I've found that every one of these songs provides a very good beat for when I exercise. I match my steps to the beat of whichever song is playing. There are enough to choose from so I never get bored. I've included the time for each of the songs. I was curious of how long it was when I put it together & as you saw in the title it's over 1 1/2 hours of music. I...Wed, 20 Jul 2016 13:14:00 ESTSqueezing fitness inhttp://www.sparkpeople.com/secrets.asp?tip=47175_squeezing_fitness_in
No, squeezing in exercise just does not work well for me. I'm always in a hurry, so parking farther away does not work. I also have a neck problem and parking further away would mean finding someone to carry my packages back to the car if I was shopping. Taking the stairs, if not in much pain, is one I do try to incorporate; but, I live in a city with mainly one story or very tall buildings. I do sometimes stand and exercise while on my computer, and I do add stationary bike riding or walking...Wed, 20 Jul 2016 11:48:00 ESTDo You Need to Set Your Workout Goals Lower?http://www.sparkpeople.com/secrets.asp?tip=47164_do_you_need_to_set_your_workout_goals_lower
Getting started has been my biggest enemy. Once I began an exercise I didn't mind it. Here at the Spark People site & in the Spark People book, & in the book Thinner in 30 I learned about setting small goals. Are you someone who feels overwhelmed with the idea of (and the pressure of) fitting exercise into your schedule? I've always been able to make an excuse. I'm too tired has been my biggest excuse. Commit to two days a week. But make those 2 days happen. That's what I did. I knew that I c...Tue, 19 Jul 2016 21:41:00 ESTGetting the Best Burnhttp://www.sparkpeople.com/secrets.asp?tip=47118_getting_the_best_burn
Here are a few of the basics of how to develop a strength routine, it's time to create a simple full-body program, targeting the following major muscle groups:<br><br>quads (push) and hamstrings/glutes (pull)<br>chest/shoulders/triceps (push) and back/biceps (pull)<br>core<br><br>By focusing attention on these groups, you can get a quality, full-body workout with just five exercises. <br><br>As progress comes with theroutine, I found that I needed. to add more weight and/or repetitions to in...Sun, 17 Jul 2016 19:03:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=47112_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 17 Jul 2016 11:47:00 ESTHow much exercise do we really need?http://www.sparkpeople.com/secrets.asp?tip=47107_how_much_exercise_do_we_really_need
We can exercise in order to lose weight or we can exercise to maintain the weight we desire while still eating how we want. It's a choice. But how much exercise do we really need?<br><br>When putting together your workout routine, the first major component you need to figure out is your exercise frequency. As in, how often and how many times should you workout per week?<br><br>For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:<br><br>...Sun, 17 Jul 2016 07:40:00 ESTUsing the Stairs Can Take Your Fitness to New Heightshttp://www.sparkpeople.com/secrets.asp?tip=47097_using_the_stairs_can_take_your_fitness_to_new_heights
Using the Stairs Can Take Your Fitness to New Heights<br><br><br>Your body has 360 joints. Your heart pumps 2,000 gallons of blood every day. Your body was made for movement. Unfortunately, global studies indicate you may be sitting between 7.7 and 15 waking hours each day.1<br><br>Prolonged hours in a chair may increase your risk of heart disease, diabetes, obesity, cancer, depression and a host of muscle and joint problems. Researchers are catching up with my recommendation that you sit no ...Sat, 16 Jul 2016 13:16:00 EST5 Ways to Love Your Bodyhttp://www.sparkpeople.com/secrets.asp?tip=47094_5_ways_to_love_your_body
5 Ways to Love Your Body<br><br> By Carrie Myers Smith, Health & Exercise Expert<br> <img src="http://photosaws.sparkpeople.com/guid/10a8df09-a5cc-440f-badb-27c928b82084.jpg"><br>While many of us have an easy time showering other people with love, we find that Cupid has yet to hit us with the "body love" arrow. Don’t wait for Cupid! Begin today to start appreciating, accepting and yes, even loving your body.<br><br>Stop picking yourself apart<br>Let’s face it: No matter how close-to-perfecti...Sat, 16 Jul 2016 12:20:00 ESTExercise for Healthy Boneshttp://www.sparkpeople.com/secrets.asp?tip=47082_exercise_for_healthy_bones
<img src="http://photosaws.sparkpeople.com/guid/82f7403f-204e-4c41-87f6-af52853f0b7e.png"><br><br>Exercise takes some motivation which is hard to come by some days. My mantra is "Just do it no matter what." If I want to be healthy, I need to exercise, cardio and strength and toning, as well as eat healthy food. I like doing the videos with Nichole here on SparkPeople. Because of my lower back problems, I do a lot of chair exercising and Nichole has done chair exercise videos for those of...Fri, 15 Jul 2016 14:28:00 ESTUsing the Stairs Can Take Your Fitness to New Heightshttp://www.sparkpeople.com/secrets.asp?tip=47078_using_the_stairs_can_take_your_fitness_to_new_heights
Using the Stairs Can Take Your Fitness to New Heights<br><br>Your body has 360 joints. Your heart pumps 2,000 gallons of blood every day. Your body was made for movement. Unfortunately, global studies indicate you may be sitting between 7.7 and 15 waking hours each day.1<br><br>Prolonged hours in a chair may increase your risk of heart disease, diabetes, obesity, cancer, depression and a host of muscle and joint problems. Researchers are catching up with my recommendation that you sit no more...Fri, 15 Jul 2016 10:58:00 ESTmusic to bookshttp://www.sparkpeople.com/secrets.asp?tip=47060_music_to_books
I been riding a recumbent bike at home because I have arthritis and I can't walk very far. Most days I can make it a block down the road before my knee collapses. I been at fall risk for a long time and just felt like I can't do anything as far as exercise is concerned to help me lose the weight. After my fall last August I had to step back a bit and slowly started riding the bike again at the beginning of the year. February I found Spark and signed up. I been riding my bike ever since. Fir...Thu, 14 Jul 2016 14:24:00 ESTThe Real Way to Get in Shapehttp://www.sparkpeople.com/secrets.asp?tip=47050_the_real_way_to_get_in_shape
There are many secrets to being successful in this program. I read this article today, and it really struck me as the perfect example of what works, and what doesn't. You can read the entire article here:<br><br>goo.gl/SqB08b<br><br>Here's the secret in the article that Adam Bornstein, the author, writes about:<br><br>"I’m asked all the time about my favorite piece of advice. So here it is: Your health isn’t limited to a gym, a diet, or the image you see in the mirror. Your health is what you...Wed, 13 Jul 2016 21:50:00 ESTSlip in Exercise when you can...http://www.sparkpeople.com/secrets.asp?tip=47037_slip_in_exercise_when_you_can
Exercise is a really good thing for all ages.. This Country has seen a lot of Children that have became overweight just because they sit and play those games and this is not good... When I was younger at the Children's Home if we were in School.. We came home got on our play clothes and shoes and out we were... Now the TV takes place and kids today do not have imagination anymore ... So lets try to check things we can make this a family affair... We all need to get ourselves checked by your ...Wed, 13 Jul 2016 09:24:00 EST9 Ways to Get 10,000 Steps a Dayhttp://www.sparkpeople.com/secrets.asp?tip=47036_9_ways_to_get_10000_steps_a_day
9 Ways to Get 10,000 Steps a Day<br>Big Ways to Boost Your Daily Activity<br><br> By Nicole Nichols, Certified Personal Trainer<br> <img src="http://photosaws.sparkpeople.com/guid/1acc1245-bc2c-4140-b9dd-c58f10ec89e6.jpg"><br>By now you've probably heard the latest research. Sitting is even worse for our health (and fitness) than we thought. And even if you do exercise regularly, you still face health risks if you are sedentary for the rest of your day (you know, the other 23 hours you're no...Wed, 13 Jul 2016 09:11:00 EST10 Ways to Save Money at the Gymhttp://www.sparkpeople.com/secrets.asp?tip=47034_10_ways_to_save_money_at_the_gym
10 Ways to Save Money at the Gym<br>Get Insider Tips from a Gym Expert!<br><br> By Jason Anderson, Certified Personal Trainer<br> <img src="http://photosaws.sparkpeople.com/guid/b1307ff5-5536-4449-a7d1-e9ed0383fd43.jpg"><br>Joining a gym is not a decision you should take lightly—especially since it affects your wallet. Fitness centers come in all shapes, sizes and price ranges, offering everything from basic workout equipment to upgrades like massages, tanning, and even laundry service! But ...Wed, 13 Jul 2016 09:04:00 ESTHigh intensity workoutshttp://www.sparkpeople.com/secrets.asp?tip=47031_high_intensity_workouts
Before starting high intensity training eat a serving of protein and complex carbohydrates about 90 minutes before. If you don't get your blood sugar up and glycogen stored in your muscles your body will release cortisol, which breaks down muscles to produce fuel for the brain. Then, eat protein, complex carbs, and fruit after the workout to quickly refuel the muscles with glycogen. Be sure to stay well hydrated. <br> High-intensity interval training involves starting at a slow pace for...Wed, 13 Jul 2016 06:36:00 ESTThe less you sit on your butt...http://www.sparkpeople.com/secrets.asp?tip=47013_the_less_you_site_on_your_butt
the smaller it will be! It really isn't much of a secret but I have noticed that when I move less and eat the same I tend to gain weight. If I move some and eat the same, I maintain my current weight. But, (and this is where the big butt comes in) if I move more (exercise) and continue to vary the kind of movement to keep it interesting, I lose weight (fat) and gain muscle mass! <br>I took a challenge yesterday and timed myself to see how many push-ups I could do in one minute. Even thoug...Tue, 12 Jul 2016 11:31:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=47011_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Tue, 12 Jul 2016 09:30:00 ESTThe Secrets to Achieving 10 Popular Fitness Goalshttp://www.sparkpeople.com/secrets.asp?tip=46984_the_secrets_to_achieving_10_popular_fitness_goals
The Secrets to Achieving 10 Popular Fitness Goals<br>Ease Your Way in to These Essential Exercises<br> By Moira Lawler<br> <img src="http://photosaws.sparkpeople.com/guid/7744b46a-eaad-47a0-b38a-e0cb1280baa5.png"><br>Setting goals is step one in the journey to a healthy lifestyle. While experts have different opinions on if goals should be big or more achievable, most experts agree goal setting keeps you on track and motivated, no matter the obstacles that arise along the way.<br> <br>Whethe...Mon, 11 Jul 2016 09:54:00 ESTHello Inner Athletehttp://www.sparkpeople.com/secrets.asp?tip=46981_hello_inner_athlete
To find out what you are made of, you must jump well outside of your comfort zone. When I did this, I found my inner athlete. Who cares that it took 56 years...just ineffective pacing, right?! This girl has two left feet, (and two fake knees) so that is saying something. Essentially it means for all intents and purposes, I am one hot mess. Over time I finally began to realize the power that lacing up my sneaks held to transform me mentally and physically. I honestly believe that sweat is magi...Mon, 11 Jul 2016 08:14:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46963_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 10 Jul 2016 09:43:00 ESTNo Need to Stretch the Truth About Resistance Bandshttp://www.sparkpeople.com/secrets.asp?tip=46962_no_need_to_stretch_the_truth_about_resistance_bands
No Need to Stretch the Truth about Resistance Bands<br>Variation, Convenience, Affordability<br><br> By Nicole Nichols, Personal Trainer<br> <img src="http://photosaws.sparkpeople.com/guid/f7e0094a-ec3b-4009-9c20-a5211124abe0.jpg"><br>You hear about them. You see people using them in the gym. They’re in stores, on TV, and have entire fitness classes designed around them. You think about these stretchy bands and what good (if any) they do. You want to know: What are the benefits of training w...Sun, 10 Jul 2016 09:12:00 ESTCustomized Music for Workoutshttp://www.sparkpeople.com/secrets.asp?tip=46951_customized_music_for_workouts
I'm not one to stick to one particular workout routine. I get bored with the same exercise routine. I searched for music lists that would keep me motivated & although I found songs here & there I wasn't able to find a complete list that I liked. Over the years I've purchased many CDs as well as individual songs when I didn't particularly want to buy the entire collection. Music has always been important to me. Even though I haven't ever been great at it I've always loved to dance. Music+Dance...Sat, 9 Jul 2016 19:38:00 ESTWalk Away the Pounds indoorhttp://www.sparkpeople.com/secrets.asp?tip=46948_walk_away_the_pounds_indoor
I have been a fan of Leslie Sanson Walk away the pounds DVDS for a few years. Before I gained weight these helped me maintain my current weight of 145 at the time.<br><br>The key to using these dvds effectively is doing so twice a day in order to maximize your mileage count. For example in the morning I do the 2 mile walk dvd which takes 30 minutes. Then I do the 4 mile dvd after work which takes 45 minutes. That's 75 minutes of exercise and burning over 1000 calories a day.<br><br>There is a...Sat, 9 Jul 2016 16:14:00 EST100 Reasons You Should Work Out Todayhttp://www.sparkpeople.com/secrets.asp?tip=46937_100_reasons_you_should_work_out_today
100 Reasons You Should Work Out Today<br> <br>By: Nicole Nichols, SparkPeople Blogger <br>4/8/2013 6:00 AM4/8/2013 6:00 AM : <br> <img src="http://photosaws.sparkpeople.com/guid/fcc81323-1bab-40c3-9e05-b5046862d559.png"><br>We all have those days that we don't want to work out even though we know we should.<br><br>When you need a little motivation, look no further.<br><br>Here are 100 reasons you shouldn't skip your workout today.<br><br>Print, save, pin or "like" this post so you'll have ...Sat, 9 Jul 2016 09:07:00 ESTGetting out of bed earlyhttp://www.sparkpeople.com/secrets.asp?tip=46925_getting_out_of_bed_early
Getting up at 5 am to burn calories before eating breakfast it is not an easy habit to get into but once you do it makes you feel great! I do cardio on the Arch trainer (45 Minutes) and listen to Worship music..it's a great way to start the day..getting fit and worshiping God keeps me centered and gets me ready for the day ahead. <br>Burning calories on an empty stomach. Drinking water first thing. Then a good breakfast to start the day setting a standard that I am going to focus on being men...Fri, 8 Jul 2016 12:23:00 ESTNo More Excuseshttp://www.sparkpeople.com/secrets.asp?tip=46921_no_more_excuses
Most of this journey is learning about yourself, admitting what you have learned and then dealing with it. <br><br>I love my walking, but I was allowing myself to make too many excuses. I said to myself, "It's raining. It's too cold. It's too hot. My husband won't let me have a treadmill." I knew they were excuses, but I allowed myself to get away with it anyway. I would argue with my husband about needing a treadmill, but I would always lose. This was just adding to my excuse list. "As long ...Fri, 8 Jul 2016 10:14:00 ESTListen to Your Friendshttp://www.sparkpeople.com/secrets.asp?tip=46885_listen_to_your_friends
I quit smoking 5/14/16 <em>270</em> and about 2 weeks ago was talking with one of my friends at work about how I wanted to start exercising. She shared having read an article that said you don't have to do all your exercise at one time. That was 2 weeks ago and I have consistently (and I mean 6 days a week) been doing a 30 minute walk at lunch and another exercise each evening. I like to change up my evening workout so I don't get bored, so I've been switching between another walk, Zu...Thu, 7 Jul 2016 04:51:00 ESTExercise to a New Youhttp://www.sparkpeople.com/secrets.asp?tip=46861_exercise_to_a_new_you
Getting enough exercise is what I needed for many reasons... When it comes to the back exercise provides the double benefit of helping problems heal more quickly and helping prevent a recurrence of the pain... I had a lot of health problems and now that I have taken off weight I have been able to ditch a lot of my medicines.. Always go and talk to your Doctor before you start a program.. I did that first .. Most exercise programs include a combination of stretching strengthening and low imp...Tue, 5 Jul 2016 22:40:00 ESTTake advantage of every extra minutehttp://www.sparkpeople.com/secrets.asp?tip=46857_take_advantage_of_every_extra_minute
There was a time when I believed I needed to set aside a big block of time to fit in exercise a few days each week. But, since establishing a few new and simple habits I realize that every extra minute can provide a place to gain strength or get in valuable steps, etc.<br><br>I need few props. In fact I can get along without any props at all. I do have some bands, a pair of five pound weights and a jump rope. I use these some of the time with video programs or on my own. But, I can walk ...Tue, 5 Jul 2016 18:39:00 ESTaqua (water) zumbahttp://www.sparkpeople.com/secrets.asp?tip=46846_aqua_water_zumba
I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ...Mon, 4 Jul 2016 22:34:00 ESTaqua (water) zumbahttp://www.sparkpeople.com/secrets.asp?tip=46845_aqua_water_zumba
I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ...Mon, 4 Jul 2016 22:34:00 ESTaqua (water) zumbahttp://www.sparkpeople.com/secrets.asp?tip=46844_aqua_water_zumba
I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ...Mon, 4 Jul 2016 22:34:00 ESTaqua (water) zumbahttp://www.sparkpeople.com/secrets.asp?tip=46843_aqua_water_zumba
I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ...Mon, 4 Jul 2016 22:34:00 ESTaqua (water) zumbahttp://www.sparkpeople.com/secrets.asp?tip=46842_aqua_water_zumba
I absolutely love aqua zumba. I heard about it a few weeks ago.. I didn't even have a bathing suit. But I was determined to get one and try this out. Low and behold I found a suit on sale.. My favorite type of shopping...lol . I digress.. the friend I was suppose to go with broke a rib so she couldn't go... Bummer because I don't like to do this alone.. well turned out it rained so there was no class..<br> Another girl and her mother were going to the next class so I met them there.. I hate ...Mon, 4 Jul 2016 22:34:00 ESTHow to Work out With a Bad Kneehttp://www.sparkpeople.com/secrets.asp?tip=46840_how_to_work_out_with_a_bad_knee
As you grow older, you may experience a deterioration of your bones and muscles. For many people, the knees are one of the first joints to wear out because they are used every time you need to move from point A to point B. Knee damage can occur in younger folks as well, particularly in active and athletic youth who may experience serious knee injuries. If you have bad knees, you may feel as if exercising is no longer a valid option because of the pain or discomfort. However, with a little bit...Mon, 4 Jul 2016 20:03:00 ESTIce Home Remedieshttp://www.sparkpeople.com/secrets.asp?tip=46836_ice_home_remedies
Ice Home Remedies<br>Ice is N-Ice<br><br> By Julie Isphording, former Olympian<br> <img src="http://photosaws.sparkpeople.com/guid/3a7375f8-48d3-4e44-8a2c-ec49f53c1cce.jpg"><br>When you're injured, ice is like gold. In fact, it is an essential treatment for most sports injuries. It is one of the key ways to reduce the inflammation that occurs when you have some type of muscle tear, tendonitis, sprain or strain.<br><br>There are so many ways to ice an injury. Over the years, I think that I hav...Mon, 4 Jul 2016 13:32:00 ESTDon't Neglect the Weights!http://www.sparkpeople.com/secrets.asp?tip=46826_dont_neglect_the_weights
It's true that cardio, and particularly fasted cardio, is a great fat burner. But that doesn't mean that weights should be ignored! Lifting weights makes you stronger. It does burn a few calories, which is beneficial, but it also helps to prevent muscle loss, which means that more of the weight you lose is fat. And that's the goal, really - fat loss, not weight loss. (If it was just weight, we'd just lop an arm off and be done with it!)<br><br>Weights and cardio work together to make your bod...Mon, 4 Jul 2016 06:35:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46816_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 3 Jul 2016 14:52:00 ESTWalk more each dayhttp://www.sparkpeople.com/secrets.asp?tip=46797_walk_more_each_day
New to a neighborhood? Spend 10 minutes 3 times a day just getting out and walking around. Think of the wonderful things you will see in just a short walk and think of all the calories you will burn. <em>311</em> I am doing this all the time and have lost 50 pounds so far. I have learned to love walking and walk at least one mile every day.<br><br>When I first started walking for exercise I could not walk around the block. I use to get rides every where. Now I walk most every where I go and...Sat, 2 Jul 2016 11:42:00 ESTCome on Let's Sweat Work It Y'allhttp://www.sparkpeople.com/secrets.asp?tip=46795_come_on_lets_sweat_work_it_yall
Regardless how cute I think I am I think in order to lose weight I don't want, desire nor like to sweat! Once I sweat I don't want to do floor work because I hate the sticky feel of my back on the carpet or may. But after reading a Spark article today I should be welcoming sweat. Not just for weight loss but for various reasons. Don't take my word for go read the article. For many, it's welcomed as physical proof of exertion. Whether you prefer running, spinning or hot yoga, there's just some...Sat, 2 Jul 2016 11:00:00 ESTExercise Does Make You Happy!http://www.sparkpeople.com/secrets.asp?tip=46794_exercise_does_make_you_happy
Remeber in Legally Blonde where Reese Witherspoons character - Elle Woods - talked about endorphins and how people with a lot of Endorphins are happier? I'm thinking that is so right, even from the valley girl.<br><br>I'm starting to get up in the morning in time for a 30-45 minute walk (before it gets hot and muggy) and then on to water aerobics at least 5 days a week. By the time I get home, I'm actually energized and ready to face the day. Better yet, I've noticed that adopting a can-do...Sat, 2 Jul 2016 10:00:00 EST50 miles to 50 km on 40th birthdayhttp://www.sparkpeople.com/secrets.asp?tip=46790_50_miles_to_50_km_on_40th_birthday
When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend...Sat, 2 Jul 2016 00:30:00 ESTEasy Way to keep Track of Laps ( Swimming or Running)http://www.sparkpeople.com/secrets.asp?tip=46779_easy_way_to_keep_track_of_laps_swimming_or_running
if you're like me a workout is a series of numbers: calories burned on a heart rate monitor, Paces or strokes in the case of swimming, breaths, miles whatever..it gets hard to keep track of the overall goal sometimes, Especially if you are outdoors instead of on a machine that does all this for you, or in a pool where most monitors can;t be used. <br><br>I shoot for 25 laps swimming in a hour. To keep track I went to the dollar store and bought one of those small bags of flat ceramic pebble l...Fri, 1 Jul 2016 12:24:00 ESTYou can do ithttp://www.sparkpeople.com/secrets.asp?tip=46738_you_can_do_it
Pick a friend that will pick you up on down days and you can pick them up on their down days. Work outs are fun and easier with a dedicated friend. Also, find exercise that is more play orientated even for adults play is necessary it won't feel like work when its something you enjoy...... For me its any sports related exercise. If I have others around me and the goal of the exercise isn't just to exercise its easier......... I have Good Luck Everyone. Can find something thet enjoy doing exerc...Tue, 28 Jun 2016 19:02:00 ESTOrangeology Theory is the Hitting Gymshttp://www.sparkpeople.com/secrets.asp?tip=46735_orangeology_theory_is_the_hitting_gyms
What is orange theory fitness and why should you care?<br><br>I’ll let them explain what it is. The rest will be about whether or not you should care.<br><br>Full disclosure, I have not attended a class and actually am thinking of doing this since hubs in getting back into fitness/building muscle. It’s because I've tried HIIT and I have not tried to incorporate the "dreadmill" and various workouts to feel the burn. I finally have the time to give to God myself and health. I also feel full lic...Tue, 28 Jun 2016 13:01:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=46731_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Tue, 28 Jun 2016 08:41:00 ESTOK you have neglected exercise...????http://www.sparkpeople.com/secrets.asp?tip=46705_ok_you_have_neglected_exercise
OK.. Your weight got a little overboard and I wasn't looking.. I am not the only one that finds this out many of us do this each day....The first thing to take into consideration when easing back into a fitness routine is to be realistic and patient... You do not need to attend a scheduled class to start to return to a general fitness routine....walking is a great place to start.. don't discount walking as a gentle cardiovascular exercise.. At one point I started with Chair exercises and then...Sun, 26 Jun 2016 13:03:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46700_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 26 Jun 2016 06:33:00 ESTThrough exercise that strengthens mehttp://www.sparkpeople.com/secrets.asp?tip=46675_through_exercise_tha_strengthens_me
I have successfully loss inches in my legs, hips, waist and thighs. I can only conclude that it is because I am walking 30 minutes a day. Not only walking but doing HIT walking. Walking slow 1 minute and thirty second, than speed walk or jog for one minute. Doing this for thirty minutes is well worth it. I lost nine pounds and went from size twenty to a fourteen. It feels great. On other days I walk with Leslie Sansone. Her in home videos are the best and easy to follow. I think about when I...Fri, 24 Jun 2016 11:12:00 ESTShare Your Progresshttp://www.sparkpeople.com/secrets.asp?tip=46670_share_your_progress
Every night when I ride my recumbent bike, I share the mileage with my Facebook friends. It may not mean much to them (although I get a lot of likes), but it helps me stay consistent.<br> <br> I've shared with them from day one, which was 2 or 3 years ago. I went from the first few miles to my current mileage total of 17,140.<br><br> Just the act of sharing allows me to track my progress and perhaps motivate someone else to practice consistency as well. Being consistent in your exercise h...Fri, 24 Jun 2016 09:33:00 ESTPick an Excercise You Love/Get Obsessedhttp://www.sparkpeople.com/secrets.asp?tip=46656_pick_an_excercise_you_loveget_obsessed
Pick an exercise activity that you love/get obsessed with. <br><br>In 2007, I started taking bellydance on a whim and loved it so much I haven't missed signing up for a session since (Almost 10 years now!) Admittedly, there have been some plateaus with it throughout the years when I've started to burn out a bit, but I revive myself by every now and then, as I'm standing in the room during class, taking a moment to reflect on the fact that I have the privilege of spending time in a room dancin...Thu, 23 Jun 2016 08:49:00 ESTHiking the White Ledgeshttp://www.sparkpeople.com/secrets.asp?tip=46622_hiking_the_white_ledges
My healthy secret involves finding new places to hike with a friend.<br>Monday was a hiking day! John and I started out from the White Ledges Campground, located south of Conway, NH. The weatherman promised us a warm day, so we got up early, and prepared for that promise. <br> <img src="http://photosaws.sparkpeople.com/guid/646513ad-5517-4ff4-aa05-f061546631ed.JPG"><br>We were on the trail, located right in the campground, by 7:30. I am glad that we brought bug spray. The mosquitos were ...Tue, 21 Jun 2016 06:01:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46591_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 19 Jun 2016 09:27:00 ESTThe Woodpile Workouthttp://www.sparkpeople.com/secrets.asp?tip=46577_the_woodpile_workout
<br>Yesterday was a beautiful day for what the Stetser Household calls the “Domestic Workout”. This is a workout that involves cutting trees, moving brush, and stacking wood. The other term for this is the “Woodpile Workout”. <br>[img=104453]<br>Here’s how it works: <br>1. The chainsaw and all equipment are prepared the night before. No need getting people ready to work, and have no work to give them. Also, safety equipment is ready. Everyone is going to stay safe while working.<br>2. ...Sat, 18 Jun 2016 05:43:00 ESTDetermination Each Dayhttp://www.sparkpeople.com/secrets.asp?tip=46532_determination_each_day
Wake up each morning and tell yourself I can do this and I will do this. Exercise in the morning before other things get in your way. If you put your exercise off you might have company, the kids might need you to help with homework, etc. Keep a journal of the time you worked out and what exercise you did and the length of time you exercised. Good Luck and I am maintaining.<br> <em>9</em> <em>311</em> <em>332</em> <em>353</em> My choice of exercise is Zumba and African Dance. I...Wed, 15 Jun 2016 09:33:00 ESTWorking out 25 mins per dayhttp://www.sparkpeople.com/secrets.asp?tip=46522_working_out_25_mins_per_day
A cardio workout for 25 minutes per day is a great way to stay motivated because it's a short intense physical exercise that will get you sweating. The workout is super easy and a 25 minutes of intense workout leaves me feeling like I did 1 hours of workout. The feeling of success and healthy is what keeps me motivated to come home and do a quick workout. My daughter also joins me in this routine when I get home from work. Her and I feeds on each other's motivation and it's another way for ...Tue, 14 Jun 2016 12:41:00 ESTMake it a Fun Time.. Go For it..http://www.sparkpeople.com/secrets.asp?tip=46521_make_it_a_fun_time_go_for_it
Feel younger, live longer. It's no slogan. Make sure to get a Doctors approval so they can assist you along the way.. .It is known that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.. Physical activity doesn't have to be strenuous to produce results.... Take it slow and then build up to a moderate exercise five to six times a week can lead to lasting health benefits... The number one reason most peopl...Tue, 14 Jun 2016 11:40:00 ESTFitting exercise into my routinehttp://www.sparkpeople.com/secrets.asp?tip=46518_fitting_exercise_into_my_routine
When I was working and trying to train for a century cycling event I would ride my bike to work. It was only 10 miles so I could get away without a shower. :) This wasn't much but it added up to 20 miles a day a few times a week, weather permitting. Then I could do longer rides on the weekend. What I found was that making it part of my regular routine made it seem like it wasn't extra, and at the end of the day I wasn't having to leave the house again to fit it in. <br><br>Luckily I had a cou...Tue, 14 Jun 2016 09:46:00 ESTWalking - The Much Maligned Exercisehttp://www.sparkpeople.com/secrets.asp?tip=46503_walking_the_much_maligned_exercise
Years ago when I first started getting serious about exercise I used to think that walking didn't count. I'm going to gym or run on the treadmill, I would lift weights, or I would get involved with various kinds of sports. With all those things I would count the time toward my exercise for the day. But, when he came to walking I just assumed that if I wasn't sweating hard that it wasn't exercise. <br><br>Over the course of the last five months I have lost 50 pounds in a combination of eating...Mon, 13 Jun 2016 15:27:00 ESTFrom Winded To Ironmanhttp://www.sparkpeople.com/secrets.asp?tip=46493_from_winded_to_ironman
"A little over 10 years ago I decided to live my life differently," says Kristen Faughnan. The 35-year-old process engineer from Philadelphia was 24, and she weighed 275 pounds. "I'd get winded climbing up a flight of stairs," she remembers.<br><br>It's not as though Kristen hadn't tried to lose weight before. "I tried all kinds of diets. I was good for a long time---as many people are---but then I'd burn out. And I'd gain back what I had lost or even more."<br><br>"So it was up-down, up...Sun, 12 Jun 2016 22:59:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46483_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 12 Jun 2016 08:36:00 EST10 Minutes at a Timehttp://www.sparkpeople.com/secrets.asp?tip=46463_10_minutes_at_a_time
I have always been a skeptic of the idea that 10 minutes of exercise at a time can be effective; I've always ascribed to the idea you have to do at least 30 minutes of cardio at once in order to see results. Well, my secret (as absurd as it seems) is that the 10 minutes of exercise multiple times a day really works! I sit behind a desk at work for 10 hours a day. I've been trying to get up every hour and walk 250 steps. (My fitbit has a fantastic tracker for this.) Not only am I more alert th...Fri, 10 Jun 2016 12:58:00 ESTTracking Exercise - What to track and what to count as usual activitieshttp://www.sparkpeople.com/secrets.asp?tip=46459_tracking_exercise_what_to_track_and_what_to_count_as_usual_activities
If you're on Spark People, you have probably decided to get healthy. Most Sparkers want to lose weight, too. In order to do this, you can expect to make some changes in your life. <br><br>Although the category of food is one of the changes you will most likely be making, it's not like someone who is quitting smoking. When you quit smoking, your goal is to never smoke again. When you want to lose weight, you still have to eat. Your food choices and/or portions are going to need to change. <br...Fri, 10 Jun 2016 09:47:00 EST10,000+ Steps, the easy way...http://www.sparkpeople.com/secrets.asp?tip=46433_10000_steps_the_easy_way
Since getting a reprieve from multiple sclerosis symptoms that for many, many years kept me from walking as much as I would like, I got a sudden ability to begin getting 10,000 steps per day almost five months ago. In recent weeks I've gotten 14,000 - 17,000 and even in excess of 20,000 on some of those days. It has become a very satisfying habit to feel my fitbit alert me to the fact that I got in my 10,000 steps for the day. <br><br>I've discovered that it's the small things that really ...Wed, 8 Jun 2016 22:26:00 ESTExercise and Cooking go hand to handhttp://www.sparkpeople.com/secrets.asp?tip=46427_exercise_and_cooking_go_hand_to_hand
It is never too late to start exercising...Get the approval of your Doctor first of all... The key is to start slowly and do things one enjoys such as walking.. cycling.. vigorous yard work.. swimming cardio machines or attending group fitness classes. Regular exercising can help in improving the overall well being... Even moderate physical activity like simply moving the body enough to get the heart pumping brings great health benefits including more energy... The activity should be fast en...Wed, 8 Jun 2016 16:32:00 ESTNEAT Exercises for Couch Potatoeshttp://www.sparkpeople.com/secrets.asp?tip=46425_neat_exercises_for_couch_potatoes
When it comes to overall health, just making it to the gym is not enough daily movement. Bake more calorie-burning into your day with these easy ideas.<br><br>Simply moving more and sitting less can boost your health because of the calorie burning called NEAT, or non-exercise activity thermogenesis. “It takes energy — calories — to move even the smallest muscle,” says Polly de Mille, RN, “For example, you burn about 1.5 calories per minute just lying still while your body performs its most ba...Wed, 8 Jun 2016 11:48:00 ESTEasy Free Exercise Tipshttp://www.sparkpeople.com/secrets.asp?tip=46421_easy_free_exercise_tips
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.<br><br>Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more ...Wed, 8 Jun 2016 09:52:00 ESTActive standing for tone & posturehttp://www.sparkpeople.com/secrets.asp?tip=46420_active_standing_for_tone_posture
If you spend a lot of time standing at work, waiting for public transit, or just making the extra effort not to be a sitting lump, it's important to remember: standing actively is practically exercise, and will help you feel and look better.<br><br>By "standing actively," I mean engaging as many muscles as you can to hold yourself upright and in good posture. It's easy, and my personal bad habit, to stand with weight on one leg, trunk muscles too relaxed, shoulders slumped, and very little ef...Wed, 8 Jun 2016 09:40:00 ESTExercise Tips That Workhttp://www.sparkpeople.com/secrets.asp?tip=46397_exercise_tips_that_work
10 Tips For Exercise Success<br><br>How many times have you started an exercise program and then just quit going? Well... you're not alone! Many people start with great intentions but soon lose motivation and end up avoiding the gym altogether. We want to see everyone succeed so we've put together 10 tips that we've found useful for starting and sticking with an exercise routine!<br><br>The following 10 tips to weight reduction don't involve buying expensive foods or hiring a personal trainer...Tue, 7 Jun 2016 06:45:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=46395_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Tue, 7 Jun 2016 05:02:00 ESTDon't miss a workouthttp://www.sparkpeople.com/secrets.asp?tip=46364_dont_miss_a_workout
<br>Yep. This is our inner voice, telling us we are tired, we did this two days ago, we don't feel good. NOPE. Get up and get out there. <br><br>Why should I? Because taking care of you is your job. It is your lifetime commitment to you. Exercise is an important component of that. I could cite a LOT of Scientific studies, showing how exercise keeps your heart in condition, helps you maintain a healthy weight, helps you lose weight, and keeps your mind in balance. <br><br>There are so many rea...Sun, 5 Jun 2016 08:24:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46360_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 5 Jun 2016 01:39:00 ESTTraining for my first racehttp://www.sparkpeople.com/secrets.asp?tip=46357_training_for_my_first_race
So I feel like I was pressured to sign up for a race by my coworkers...he's a runner. Everyone knows that I'm very competitive and that I play sports. He said that one of my other coworker signed up for the race and she's not athletic at all nor does she run or play any sports so I have to sign up. So with my competitive nature I said ok...sign me up. <br><br>So it's official...I signed up for my first race and I'm having mixed emotions. I'm super excited but nervous at the same time. Th...Sat, 4 Jun 2016 23:53:00 ESTWays to exercise when you don't have timehttp://www.sparkpeople.com/secrets.asp?tip=46354_ways_to_exercise_when_you_dont_have_time
You found your keys. You found the motivation to clean out your closet. Now you’ve got to find 30 minutes in your day to get physically active — and there are plenty of easy, no-cost ways to do it.<br><br>Think you don’t have time? You don’t have to do all 30 minutes at once.<br><br>You can even get heart-healthy benefits if you divide your time into two or three 10- to 15-minute segments a day.<br><br>Our bodies were designed to be physically active, and they don’t do well with long-term exp...Sat, 4 Jun 2016 22:00:00 ESTFind Your Playtime in Exercisehttp://www.sparkpeople.com/secrets.asp?tip=46330_find_your_playtime_in_exercise
I've read this EVERYWHERE, but now I can attest to it myself. Make your playtime in exercising. There has to be something you love to do that gets your body moving. Whether it's hiking, swimming, dancing, circuit training, cross training, cardio kickboxing, taekwondo, other forms of martial arts, and so many more activities I can name, if you love it, it won't feel like exercise -it'll be playtime. You'll commit to it more because it's some time away to de-stress.<br><br>I love going to my ca...Fri, 3 Jun 2016 12:40:00 ESTno shower goes undeservedhttp://www.sparkpeople.com/secrets.asp?tip=46329_no_shower_goes_undeserved
One simple rule. If you don't work up a sweat, you don't take a shower! This helped me lose 35 pounds four years ago, and keep it off until very recently. A few pounds have crept back on since I got lazy about this, and I'm re-committing to earning my showers. Even 10 minutes of something intense enough to break a sweat counts!<br><br>When I first started working on those 35 pounds, I also refused to make supper until I had done my exercise. If the meal was a bit late, it was a bit late. I ha...Fri, 3 Jun 2016 12:13:00 ESTPower Walking Techniquehttp://www.sparkpeople.com/secrets.asp?tip=46301_power_walking_technique
Power walking is my new exercise. I wondered if I am doing it right and found this article to "perfect my technique." <br><br>Forget the gym: Why a brisk walk is a really great workout by Peta Bee <br><br>Perfect your technique <br>To burn fat quickly and effectively, you should master power-walking. "Without it you will struggle to increase your pace and your weight loss will plateau," says Knight. Stand tall with your arms by your sides and pull your navel towards your spine so that your co...Wed, 1 Jun 2016 22:10:00 ESTPhysical Fitness & Motivationhttp://www.sparkpeople.com/secrets.asp?tip=46273_physical_fitness_motivation
<em>104</em> <em>9</em> <em>104</em> <em>9</em> <em>104</em> <em>9</em> <em>104</em> <em>9</em> <em>104</em> <br>Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. John F. Kennedy<br><br>EXERCISE!<br> by Dusty Tincher<br><br>Every day I am bombarded<br>In each direction that I turn<br>By those who claim that EXERCISE<br>Causes flab to crash and burn!<br><br>I did jumping jacks and s...Tue, 31 May 2016 09:21:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=46267_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Tue, 31 May 2016 03:00:00 ESTBe Your Own Personal Trainerhttp://www.sparkpeople.com/secrets.asp?tip=46259_be_your_own_personal_trainer
Cardio is relatively easy. Find something (walking, running, rowing, cycling, etc...) that will raise your heart rate and keep it there. HIIT (High Intensity Interval Training) is another option for a different post.<br><br>There are a variety of different opinions about the ratio between cardio and weight lifting but one thing is sure more and more fitness professionals recognize the importance of including weights in your regular routine. Along with HIIT the calorie burn effect goes on well...Mon, 30 May 2016 18:30:00 ESTMini-trampoline in front of the tvhttp://www.sparkpeople.com/secrets.asp?tip=46244_minitrampoline_in_front_of_the_tv
I bought a mini-trampoline at Big-5 for eighty dollars and put it in front of the television so I am not sitting all night but jumping my heart out instead. I jump through commercials and am trying to increase to twenty minutes at other times of the day. It really gets the heart rate up and lends to a more active lifestyle rather than sedentary. <br><br>One tip though is to either not wear your fitbit while jumping so you can track the jumping or don't count the jumping because your fitbit...Sun, 29 May 2016 23:44:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46229_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Sun, 29 May 2016 09:00:00 ESTblablabla, go workouthttp://www.sparkpeople.com/secrets.asp?tip=46218_blablabla_go_workout
Yep. This is our inner voice, telling us we are tired, we did this two days ago, we don't feel good. NOPE. Get up and get out there.<br><br>Why should I? Because taking care of you is your job. It is your lifetime commitment to you. Exercise is an important component of that. I could cite a LOT of Scientific studies, showing how exercise keeps your heart in condition, helps you maintain a healthy weight, helps you lose weight, and keeps your mind in balance.<br><br>There are so many reasons w...Sat, 28 May 2016 13:19:00 EST10 ways to get up and exercise!http://www.sparkpeople.com/secrets.asp?tip=46216_10_ways_to_get_up_and_exercise
Read SP Coach Nichole's "40 things to do when you don't want to work out"<br>Was inspired to focus on 10 to keep me motivated. <br><br>For 7 weeks I went to the gym for a weight training class. I worked out a routine for strengthening every muscle in my body. <br><br>Everything I read about strengthening muscles is true. Muscles are a unique part of the body that can learn what we teach them. Good or Bad!<br> <img src="http://photosaws.sparkpeople.com/guid/8177e250-b333-4617-95f2-edff842361...Sat, 28 May 2016 09:43:00 ESTStaying Fit with Chronic Painhttp://www.sparkpeople.com/secrets.asp?tip=46197_staying_fit_with_chronic_pain
I'm writing this for all the folks who can't exercise in the standard ways because of a health or pain condition. I used to be quite active and fit but chronic pain has placed a lot of restrictions on my life over the past four years. I've had no choice but to put even moderate cardio and strength training aside because it makes things worse. <br><br>Instead of beating myself up for all I can't do I just focus on what is still possible. My goal is to do as movement as much as I can throughout...Fri, 27 May 2016 09:42:00 ESTNEED TO GET BACK TO IThttp://www.sparkpeople.com/secrets.asp?tip=46194_need_to_get_back_to_it
I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v...Fri, 27 May 2016 01:09:00 ESTFear Won't Stop Me Nowhttp://www.sparkpeople.com/secrets.asp?tip=46188_fear_wont_stop_me_now
It's been several months (well, close to a year) since I've done any type of regular exercise. Oh, I've paid the gym membership, but that's only part of the process. So, how do I conquer my own fear of being ostracized in public? I mean, really! Things are getting flabbier and in the best of places.<br><br>So, here I go. I get up the courage to walk in the gym and NO ONE looks. What? Fear smashed number one. Well, surely they will stop and stare in the locker room when I change. Nope. ...Thu, 26 May 2016 21:04:00 ESTAdd Things and Move..http://www.sparkpeople.com/secrets.asp?tip=46184_add_things_and_move
Whether you’ve had a long day at home or working or spent the day tackling that never...ending to...do list...sometimes it can seem impossible to find time to head into a exercise a few.. Maybe you are like some that seem to be tired all the time.. If you start with exercises time will give you more pep than you know you never had.. Tap into it anything moving is better than nothing.. We all have to start somewhere... and then the phone rings.. You can turn it into a two minute call and use ...Thu, 26 May 2016 14:34:00 EST3 Exercises for a Better Butthttp://www.sparkpeople.com/secrets.asp?tip=46180_3_exercises_for_a_better_butt
Hip-Lift Progression<br>This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)<br><br>Do it:<br><br> <br><br>Lie on your back with your arms at your sides with your knees bent and your feet on the floor.<br>Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.<br>Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion....Thu, 26 May 2016 09:49:00 ESTExercise is Importanthttp://www.sparkpeople.com/secrets.asp?tip=46176_exercise_is_important
The Benefits of Exercise<br><br>There are many benefits of regular exercise and maintaining fitness and these include:<br><br>Exercise increases energy levels<br><br>Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.<br><br><br>Exercise improves muscle strength<br><br>Staying active keeps mu...Thu, 26 May 2016 06:38:00 EST5 Ways to Make Time for Your Workouthttp://www.sparkpeople.com/secrets.asp?tip=46169_5_ways_to_make_time_for_your_workout
Family. Household. Work. Community. Between all of the responsibilities you might have, exercise often seems like a nice idea--but not a realistic one. But even busy people can find time for fitness with a little creativity. <br><br>Focus on the Return on Investment<br><br>Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress, enhances sleep and mood, and may even improve immune function. If you reap these benefits, you may find yourself getting things do...Wed, 25 May 2016 23:04:00 ESTUse oil to keep Ticks offhttp://www.sparkpeople.com/secrets.asp?tip=46147_use_oil_to_keep_ticks_off
<br>Are you hiking down the trail or walking in the woods with kids or a dog? Consider putting oil on your skin first. I have found that a lightly scented body oil (I use the CVS moisturizing body oil) has kept me tick free all season long. My husband has had numerous ticks, but I have had none. <br>In the past, I have had numerous ticks on my skin. I think that the ticks do not like the nice odor or the feeling of the oil. Since ticks must scratch through the skin in order to do their ...Tue, 24 May 2016 15:52:00 ESTExercise first thing in the morninghttp://www.sparkpeople.com/secrets.asp?tip=46130_exercise_first_thing_in_the_morning
Lately I have been walking first thing in the morning for one hour. <br>I have a fast breakfast: a smoothie with banana, egg, milk, oats, nuts and other fruits, so I wont go walking on an empty stomach.<br>I take my two dogs with me, they are now begging me to take them out, which is a good thing because seeing them persuates me of doing something else.<br>This morning walks fill my day with energy. When I don´t do it, it´s easier not to do it at all, I keep finding all sorts of excuses.<br>T...Mon, 23 May 2016 16:07:00 ESTWorkout Smarter... Not Harderhttp://www.sparkpeople.com/secrets.asp?tip=46129_workout_smarter_not_harder
To Loose weight you do not have to work hard at it and hours at a time.. You just have to choose the exercises you enjoy doing and watch what you eat.. You don't have to be a brain surgeon... use your head..You can actually lose weight and excess body fat in just 15 minutes a day....You can do workouts 3 days a week. You should give yourself a day’s rest between each to ensure your body recovers completely.... and don't forget to do simple things and changes to add to extra steps a day.. Use ...Mon, 23 May 2016 15:23:00 ESTExercise in the morninghttp://www.sparkpeople.com/secrets.asp?tip=46121_exercise_in_the_morning
I find that I will get my exercise in if I do it in the morning. I get up, get my son off to school, put my walking shoes on and the dog and I go for a walk. We walk around our neighborhood, it is quiet. The weather is cooler and it makes me appreciate my surroundings. It may only be 10 or 20 minutes, but I get it done. This seems to motivate me to stay on track for the rest of the day. It also helps me get my water in, cause we are both thirsty when we return.<br><br>In the afternoon or even...Mon, 23 May 2016 10:38:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=46113_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Mon, 23 May 2016 00:26:00 ESTPower Walking this Summerhttp://www.sparkpeople.com/secrets.asp?tip=46107_power_walking_this_summer
<em>311</em> Power walking is something I enjoy. I wondered if I am doing it right and found this article to "perfect my technique. "<br><br>Forget the gym: Why a brisk walk is a really great workout by Peta Bee<br><br>Beginners: Mon. to Sat.: Walk ten mins at a moderate pace. Sun.: Walk slowly for 20 mins.<br><br>Intermediates: Mon.: Rest T -F: Walk for 25 mins at a moderate pace one day, 30 minutes the next. Sat walk 20 mins fast. Sun.: Walk 45 minutes at a moderate pace.<br><br>Perfect y...Sun, 22 May 2016 17:19:00 ESTKilling calories gardeninghttp://www.sparkpeople.com/secrets.asp?tip=46089_killing_calories_gardening
So today's installment is about how to kill those extra calories without even thinking about it. To start I went out to the Garden check that out and I wasn't needed some watering did that how many calories burned I'm not quite sure but at least a few were killed off that way. Then I went for a long walk have another neighborhood to see what was going really well and other yards. Talk to my daughter about this. Went to my parents house and picked oranges and cleaned up their Garden some cuz t...Sat, 21 May 2016 15:06:00 ESTLearning to Love Exercisehttp://www.sparkpeople.com/secrets.asp?tip=46081_learning_to_love_exercise
I have found that if I don't exercise first thing in the morning, I'll find excuses not to later in the day.<br><br>When I exercise in the morning, it also sets the day off with a huge win that carries me through the rest of the day and makes me feel accomplished!<br><br>I set myself up to win every morning by making sure I set out my workout clothes the night before, go to sleep at a regular time so that I wake up before everyone else in my home (this way I'm almost guaranteed not to be inte...Sat, 21 May 2016 09:22:00 ESTImprove Your Exercisehttp://www.sparkpeople.com/secrets.asp?tip=46058_improve_your_exercise
Glance around the gym, and you'll probably see lots of people who are exercising in an attempt to shed pounds, tone muscle and look better. <br><br>But numerous research studies have uncovered many other benefits to working out -- ones that aren't necessarily visible from the outside.<br><br>Here, some of the awesome ways exercise can benefit your mind, body and soul:<br><br>It zaps anxiety. Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn...Fri, 20 May 2016 06:22:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=46018_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Wed, 18 May 2016 02:18:00 ESTexercise at workhttp://www.sparkpeople.com/secrets.asp?tip=46016_exercise_at_work
Work and play and exercise all at once. That is hard some of the Articles I've seen so people in yoga pants doing exercises that work that are completely unrealistic. But they are some that can be quite helpful and to do. My favorite are just doing stuff marching steps while I'm sitting at my desk working on stuff on the computer. I also like to put my legs out straight while I'm on the phone and do scissor kicks on my desk. I also like to do standing up things while I would do writing or pho...Tue, 17 May 2016 22:45:00 EST120 MINUTES OF EXERCISE DAILYhttp://www.sparkpeople.com/secrets.asp?tip=46007_120_minutes_of_exercise_daily
I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v...Tue, 17 May 2016 09:35:00 ESTFitting fitness in when I'm taking care of my granddaughterhttp://www.sparkpeople.com/secrets.asp?tip=46004_fitting_fitness_in_when_im_taking_care_of_my_granddaughter
I spend the day with my 2 year old granddaughter every Wednesday. Just keeping up with her is a workout! But I have found lots of ways to get some exercise when we are together. It helps me stay on track and let's me share some healthy habits and my love for the outdoors. <br><br>I take the stroller when we go to story times at the library. Before or after we take a brisk walk through the neighborhood. She loves to watch for cars and dogs along the way and even points out birds. Pushing a str...Tue, 17 May 2016 08:06:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=45979_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Mon, 16 May 2016 00:28:00 ESTMaking it funhttp://www.sparkpeople.com/secrets.asp?tip=45976_making_it_fun
One of the things I hear most often is how difficult it is to get an exercise routine going. This seems to be one of the easier things for me . I'm not sure why, however, I thought I'd give some tips and see if it helped other Members enjoy exercise more. I love to swim, so almost every day includes a water activity. If the weather's good I'll go to the beach. Just walking across the sand kills a bunch of calories aND can be a workout in itself. Of course, swimming and playing in the waves...Sun, 15 May 2016 17:10:00 ESTAbout Weight loss and Regular Exercisehttp://www.sparkpeople.com/secrets.asp?tip=45965_about_weight_loss_and_regular_exercise
Before you start any weight loss program please go to your Doctor and get clearance before you start... Obesity can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer... It can be detrimental to your well being and also lead to Depression.. Don't be a Yo Yo dieter.. Stick with it.. not that you won't get off track .. just get back to the path and keep going.. It is not easy to do but it will take time.. Just look at how long it too...Sun, 15 May 2016 10:03:00 ESTExercise for stress reductionhttp://www.sparkpeople.com/secrets.asp?tip=45959_exercise_for_stress_reduction
Whenever I tried to lose weight in the past I would always gain it back and then some. part of the problem was I didn't exercise. I just tried this or that diet. once I realized that exercise wasn't just about burning calories but about making me feel happier and less stressed, I realized that I could use exercise to deal with depression instead of food! Now I exercise almost every day. Even if it's just a walk, which technically does not burn a ton of calories, it elevates my mood and make...Sun, 15 May 2016 00:34:00 ESTswivel for successhttp://www.sparkpeople.com/secrets.asp?tip=45939_swivel_for_success
My husband gave me a swivel slider chair with footstool. I use it to twist back and forth before and after exercising and when just sitting in it watching tv. I can incorporate other exercises such as cardio and crunches with it too. My portable foot peddler is next to it so that I can position it by the chair and use it as well, so that I also find I am more motivated to keep moving even when having completed my normal exercise regiment. Since I have lost a lot of mobility in my legs and kn...Fri, 13 May 2016 19:23:00 ESTSneaking In Fitnesshttp://www.sparkpeople.com/secrets.asp?tip=45918_sneaking_in_fitness
I work in a clinic. Occasionally, we have a lull in patient check-ins. I can use that time to walk the halls, while gathering clipboards, picking up supplies, and put in about 10 minutes. It's enough to burn a few calories. I also like to use the stairs, whenever I have to go to another floor for something. <br>When I'm at home, there are chores that need to be done. Washing dishes, sweeping, laundry usually falls to me. And that's okay, because I use that time for a light workout. While ...Thu, 12 May 2016 13:52:00 ESTBeing vigilant about exercise!http://www.sparkpeople.com/secrets.asp?tip=45894_being_vigilant_about_exercise
Get an exercise plan and stick with it. Having an actual plan is key to keep the ball rolling and making sure you're committed to a new lifestyle change. Choose certain days for cardio, classes and weights and stick with it. Joining a gym is great but there are so many workout programs that you can make and modify yourself or find online that can help you stay on track. Walking is a very basic and effective workout that everyone can do regardless of age and weight and all you need is a pa...Wed, 11 May 2016 10:15:00 ESTFind something you love and keep doing ithttp://www.sparkpeople.com/secrets.asp?tip=45883_find_something_you_love_and_keep_doing_it
When I first started cycling several years ago I could barely maintain a 10mph pace and 10 miles seemed like forever. I tried riding with friends who had been cycling on and off for years and it was downright humiliating. I even recall one of the gals suggesting I should find some people to ride with that are closer to my pace. My competitive spirit kicked in and I asked one of the guys at the local bike shop what the secret is to becoming a better cyclist. He replied, "there is no magic, jus...Tue, 10 May 2016 15:42:00 ESTI Love House Walkinghttp://www.sparkpeople.com/secrets.asp?tip=45868_i_love_house_walking
I have been 'house walking' for quite a while now. It is a very simple exercise to do. Just start walking around your house and continue doing it.<br><br>I find that as I walk in my rather small home (doesn't matter what size your house is) I find it almost a meditation time for me. <br><br>I've realized that as I keep moving my focus is more on my steps, my breath and my pace. I can walk around like this for up to 30 minutes at a time.<br><br>Another way I do my 'house walking' is to walk in...Mon, 9 May 2016 22:48:00 ESTSneak in Exercise during the dayhttp://www.sparkpeople.com/secrets.asp?tip=45862_sneak_in_exercise_during_the_day
While I am cooking or doing housework, I dance, dance and dance. Looks crazy, but gets in my workout. I put on my favorite songs and just move to the beat, varying between slow, quick and quickest. I live near the beach and have a dog sitting business (you can start with friends) and I take the dogs running in the morning or in the evening when it is cooler, as I live in Florida. Sometimes the dogs love to jump in the water and I follow them with a retractable leash as leashes are require...Mon, 9 May 2016 15:59:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=45849_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br> <br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block...Mon, 9 May 2016 01:00:00 ESTExercising with bad kneeshttp://www.sparkpeople.com/secrets.asp?tip=45845_exercising_with_bad_knees
To lose weight, eat a well-balanced diet, consuming fewer calories than you expend, and follow an exercise program. Aim for two or three days a week of strength training and a minimum of 30 minutes a day of cardiovascular exercise at least five days a week. While losing weight will reduce the stress you place on your knees, doing too much too fast may aggravate existing conditions. Over the long term, exercise reduces keen pain due to osteoarthritis. Before starting a weight-loss program, con...Sun, 8 May 2016 22:20:00 ESTLive and Learnhttp://www.sparkpeople.com/secrets.asp?tip=45810_live_and_learn
<em>58</em> <em>58</em> <em>58</em> <em>58</em> <em>58</em> <em>58</em> <br>"You must learn from your past mistakes, but not lean on your past successes"<br>~ Denis Waitley<br><br>Nowhere is this truism more true than in the arena of exercise. This is because our bodies have a phenomenon called "muscle memory" and the longer we keep doing the same exercises, the less benefit we receive from the exercise. This is the reason trainers stress the importance of "changing it up".<br...Fri, 6 May 2016 10:35:00 ESTDAILY EXERCISE IS KEYhttp://www.sparkpeople.com/secrets.asp?tip=45790_daily_exercise_is_key
I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v...Thu, 5 May 2016 09:20:00 ESTStarting to Runninghttp://www.sparkpeople.com/secrets.asp?tip=45784_starting_to_running
When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r...Thu, 5 May 2016 01:20:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=45769_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Wed, 4 May 2016 05:42:00 EST40 km to 40 miles on 40th birthdayhttp://www.sparkpeople.com/secrets.asp?tip=45767_40_km_to_40_miles_on_40th_birthday
When I was approach my 40th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 40th with a 40 mile to 40 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual telethon was being held over the Labor Day weeke...Wed, 4 May 2016 00:33:00 ESTThere's no excusehttp://www.sparkpeople.com/secrets.asp?tip=45765_theres_no_excuse
I have lost count of how many people ask me how I can possibly get up at 4 a.m. and workout before work. Well, there are several reaosns.<br>The first reason is:<br>I don't sleep well. It's true, I wake up automatically by the time the sun does. Plus, I hear every single little, itty, bitty noise in the house. Maybe, it's because I'm a mom, but I'm already awake. So, I can choose to lie in bed and "try" to go back to sleep, with minimal benefit, even if I succeed in actually falling asle...Tue, 3 May 2016 18:15:00 ESTRunning with a goalhttp://www.sparkpeople.com/secrets.asp?tip=45751_running_with_a_goal
When I was approach my 50th birthday, I decided that I want to do something extra special to celebrate it. I read about this person that celebrate his birthday each year by running one mile for each year and he had his kids help him by running with him part of the way. So, I decided that I would celebrate my 50th with a 50 mile to 40 km run. So to help me this year’s run that my two sons would run parts of the time that I going to be running. And since my birthday was on Labor Day weekend...Tue, 3 May 2016 01:11:00 ESTTry to Fit Little Bits of Exercise In Whenever You Can – It All Adds Up!http://www.sparkpeople.com/secrets.asp?tip=45739_try_to_fit_little_bits_of_exercise_in_whenever_you_can_it_all_adds_up
Whenever I can, I try to do little bits of physical activity as often as I can throughout the day, even when I’m at work.<br><br>If the weather is nice, I take the opportunity to go walking. If I am on a coffee break (15 minutes), I take a brisk walk around the perimeter of my office building. If I am on my lunch (1 hour), I am able to take a longer walk. What I like to do, is to take a full walk around the block and if I still have time remaining, I try for a second time around the block....Mon, 2 May 2016 09:09:00 EST30 miles to 30 km on 30th birthdayhttp://www.sparkpeople.com/secrets.asp?tip=45735_30_miles_to_30_km_on_30th_birthday
30 miles to 30 km on 30th birthday<br><br>When I was approach my 30th birthday, I decided that I want to do something extra special to celebrate it. I had a friend of mine that celebrated his birthday each year with a marathon run with his friends. So, I decided why not celebrate my 30th with a 30 mile to 30 km run. And since my birthday was on Labor Day weekend, I decided to do it for charity to help me to accomplish my endeavor. And since Jerry Lewis MDA Labor Day Telethon annual teleth...Mon, 2 May 2016 00:27:00 ESTA healthier lifehttp://www.sparkpeople.com/secrets.asp?tip=45712_a_healthier_life
here are some tips for a long life span: <br> drink 8 cup of water everyday smoking if you a smoker. drink 1 soda and eat one sweet once a day. keep track of any food and drink that you consume in a food journal. Also, keep track of number of minute of exercise that you do. Walk at least 30 minute a day. Take care of your skin by putting on lotion that protect it from the hot of the sun and the wind. Get at least 8 hour of sleep everyday. Meditation quietens your mind and calms your soul.Work...Sat, 30 Apr 2016 15:50:00 ESTWhy is Exercise Important?http://www.sparkpeople.com/secrets.asp?tip=45707_why_is_exercise_important
Why is Exercise Important?<br><br>Studying Exercise<br>If you don't exercise, your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!<br>Helps Prevent Diseases<br>Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, ...Sat, 30 Apr 2016 11:14:00 ESTNew ab machinehttp://www.sparkpeople.com/secrets.asp?tip=45704_new_ab_machine
Tried a new piece of equipment at the gym. The ab twister. Was shown how to use it by another member, I think it is now my favorite. <br><br>Plan on using it more often. Might change the time I go to the gym too. Less people there later in the evening. So what if I miss Jeopardy. The machines are more open and more people my age. <br><br>Next week I plan on spending more time with the free weights. I have exercises for my arms that I need to work on. I think joining the gym was the best thing...Sat, 30 Apr 2016 04:47:00 ESTStarting to Runninghttp://www.sparkpeople.com/secrets.asp?tip=45703_starting_to_running
When I started to run, I wanted to set up a goal to help me to run. So, I set a goal to be able to run around the major road in my community on my birthday. My birthday was approximately two and one half months away. When I started, I established a plan that would help me to reach this goal in the quickest time. I started out running one mile a day and made sure that I would increase it by one mile on Friday of each week. But I did not set any goal for how long that it would take me to r...Sat, 30 Apr 2016 01:15:00 ESTEver Wondered Why Is There An Extra Shoelace Hole On Your Running Shoes? Here’s Why.http://www.sparkpeople.com/secrets.asp?tip=45698_ever_wondered_why_is_there_an_extra_shoelace_hole_on_your_running_shoes_heres_why
Ever Wondered Why Is There An Extra Shoelace Hole On Your Running Shoes? Here’s Why.<br><br><br><br>Have you ever wondered why there is an extra shoelace hole at the top of your shoe? Almost all running shoes have an extra hole, usually found behind and underneath the last hole that almost no one uses. Well, the extra shoelace hole actually has a totally legit purpose. It is there to stop your feet slipping forward in your shoes while you run and prevent blisters.<br><br><br>People get bliste...Fri, 29 Apr 2016 16:31:00 ESTBenefits of Kickboxinghttp://www.sparkpeople.com/secrets.asp?tip=45678_benefits_of_kickboxing
Kickboxing Fitness & Weight Loss Program<br><br><br>When performed as a fitness and weight loss program, kickboxing provides a full-body workout that targets both improvements in cardiovascular endurance and muscular toning.<br><br>In addition, regularly performing a kickboxing exercise routine works all major muscle groups in a fun and energetic way and improves balance, coordination, flexibility and self-confidence.<br><br>Kickboxing is a combination of boxing, martial arts and aerobics, an...Thu, 28 Apr 2016 13:54:00 ESTBenefits of Swimminghttp://www.sparkpeople.com/secrets.asp?tip=45660_benefits_of_swimming
Are you curious about the benefits of water exercise? Ever ask yourself, "Why swim?" Well, look no further! Below are some answers to that question!<br><br>Why is exercise IN the water better than OUT of the water?<br><br>Buoyancy: This water property allows people to do exercises that are difficult on land. 90 % of your body is buoyant when in the water up to your neck, so you are not hitting the floor as hard as you would on land. No pounding or jarring!<br>Resistance: There is continua...Wed, 27 Apr 2016 10:24:00 ESTTrack Exercise and Housework Activities Every Day to Help Keep Your Exercise Program Challenginghttp://www.sparkpeople.com/secrets.asp?tip=45655_track_exercise_and_housework_activities_every_day_to_help_keep_your_exercise_program_challenging
I find that tracking my exercise program is just as important as tracking my food intake. As with recording my food intake, I have the greatest success when I make it a point to track all of my exercise activities every day. Tracking lets me know what types of activities I am doing and how long I am spending on each one. This helps me know when I need to make changes to exercises, repetitions, weight or tempo. As my fitness levels increase, I try and change up my exercise activities to en...Wed, 27 Apr 2016 06:50:00 ESTGet to exercisehttp://www.sparkpeople.com/secrets.asp?tip=45650_get_to_exercise
First, it took me a while to even find an exercise program that didn't feel like bad medicine tastes. When I finally discovered vinyasa style yoga, I thought I had found the secret. It is important to find and DO an exercise you love. I also have to admit, even though I don't want to that morning exercise is the best. I begin my day feeling good, having a sense of accomplishment and it feels as if exercise has taken no time out of my day. Big issue...I am not a morning person, never have...Tue, 26 Apr 2016 20:56:00 ESTDon't get discouraged even when you hit a plateau..http://www.sparkpeople.com/secrets.asp?tip=45608_dont_get_discouraged_even_when_you_hit_a_plateau
You get to going and then you hit a point where you think your doing it right and then.. You know You’re no slacker when it comes to your health... You exercise, watch what you eat, use portion control and resist Ben & Jerry’s without a problem. and there you go and hit a plateau... Maybe it is your muscles.... The more muscle you have, the more calories you burn. Muscle tissue consumes more calories than fat tissue even when you’re at rest...This is why I had read that men can burn more calo...Sun, 24 Apr 2016 20:42:00 EST